Today’s Strength and Conditioning WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round. You might not be doing this one at the beach, but it should be just as fun. Try to remain consistent on your 500m intervals.
Congratulations and Thank You to all who participated in the Renegade Rowing League on Saturday. We had two epic heats of racing and many PR’s. The next RRL will be January 24th, so get pumped! Results for this weekends race are posted below.
Here’s a quick snapshot of this weeks training plan. Let us know if you have any questions!
Strength and Conditioning WOD 12/22/14:
6 Rounds For Time …
10 Push Ups
250m Row (@2k Pace)
10 Pull Ups
:30 Rest After Each Round
It’s Christmas Week, but we can still fit in some solid work. We’ve got a few more solid days left in 2014, so let’s make the most of them! Today’s Rowing WOD is a chance to commit to your new 2k split from last Saturday and work on digging deep when the going gets tough. Every round is an opportunity to fight for that split, just like in the third 500m of a 2k. Focus on good form with the push ups and pull ups to strengthen our shoulders in different planes and promote good connection through the core. Attack each round like it’s your last and rely on that 30 seconds of rest to reset and do it all again. A good goal is to go sub 20 minutes.
As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing. Today’s workout is a way to test your abilities in both. It should give you an idea of your work capacity in the 3-6 minute range. Try to row the 500m piece at a consistent pace to stay fresh for the other movements.
Post your time and strategy to comments. What stroke rating and 500m split did you try to maintain?
It’s that time of year Renegades! The Holidays are upon us, the renegade rowing league is this Saturday, and it’s starting to look like snow. Are you prepared? Did you get your shopping in early and get the gifts you want to give? Did you register and train for the Renegade Rowing League? Do you have the tools necessary to deal with all of the snow this year? If you answered yes to these questions you’re prepared and ready to have some fun. It’s a good feeling that instills confidence and excitement rather than doubt and worry.
In the rowing stroke it also helps to be prepared. If you’re prepared for the catch by 1/2 slide, you know your body is in a strong position and the timing of the catch comes together a lot easier. It allows you to keep the hips and the hands connected, suspend, and basically pull whatever split you would like without wasting any extra energy. Take a look at the following video review of Terese to see what I mean and how you might need to improve your stroke as well.
Another area where proper preparation can help is your WarmUP. Performing an appropriate warmup for the workout that is set out each day can make or break a performance. Below is the warmup we use fairly consistently in classes at CrossFit Boston and at the Renegade Rowing Club. It’s a good 10min warmup to focus on control, connection, and recovering to strength. Checkout how slow the Renegade Rowing Club approaches the catch in the beginning. Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.
Please share your thoughts on preparation in regards to your stroke and your warmup to comments!
In today’s Rowing WOD really focus on good connection and suspension with the legs. In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg. Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance. For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground. For maximum fun grab a partner and have a High Noon Showdown! Who can make it to 1 first? 3-2-1 Go!
Renegade Rowing 