Tag Archives: recruitment patterns

Rowing WOD 10/29/14: “The Renegade Benchmark” – Post Time and Strategy

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Rowing WOD:

BC Men's Head Coach Brendan Mulvey and Boys Row Boston Head Coach Drew Tennant won a fish head last weekend in the 2x. Congrats guys!

BC Men’s Head Coach Brendan Mulvey and Boys Row Boston Head Coach Drew Tennant won a fish head last weekend in the 2x. Congrats guys!

“The Renegade Benchmark”

3 Rounds For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

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 assessment is a way to test your abilities in both.  It should give you an idea of your work capacity in the 12-15 minute range.  Try to row each 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?

Rowing WOD 10/28/14: CF Rowing Total! Congrats BC Men’s Crew! – Post Scores

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Rowing WOD:

BC Men in the Barge earlier this season. Hard Work paying off!

BC Men in the Barge earlier this season. Hard Work paying off!  The Varsity 8+ won a Fish Head at the Head of the Fish this weekend.

CF Rowing Total

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.

The stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.

How much Strength and Power do you have?  Your score for the CF Rowing Total will be Max Average Watts + CF Total Score.

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.

Rest Day 10/19/14: Good Luck to all Competitors at HOCR! – Checkout The Possibilities!

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Rest Day:

Good luck to all competitors racing at the Head of the Charles Regatta this weekend!

Sunday morning should be a blast if you’re around the river at all.  Later in the day, the Boston College Men will be racing two 8+’s in the Collegiate 8+ event.  Here’s a glimpse of what they did to prepare for HOCR.  If you or your team is interested in training with Renegade Rowing this winter please email pat@renegaderowing.com.

Rowing WOD 10/17/14: “Regatta Gone Mad” – Post Time

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Rowing WOD:

WW Raced twice at the Textile in Early October

“Regatta Gone Mad”

50 Deadlifts (95/65 lbs)

2k Row

25 Power Cleans (95/65 lbs)

2k Row

50 Push Ups

When training for big races rowers will enter two or three events in one day at smaller regattas leading up to their main race.  Think of the Games, going from one WOD to another WOD within a matter of hours.  Now imagine the WODs are back to back 5k rows or back to back 2k rows that are max effort as fast as your mind and body will go.  It sounds crazy but if rowers can get through a couple of long regatta weekends in early October they’re much more prepared when late October rolls around.  When they only have one race to focus on they’re fresh and mentally strong.  Getting through a tough workout can really build your confidence when it comes time to push the intensity on race day.  Today’s Rowing WOD is on the longer side.  Focus on good efficient movement and stay mentally strong during the row.  This will give you a taste of what it’s like to row back to back races at a regatta.

Post your time to comments!

Rowing WOD 10/15/14: RR Warmup, SDHP, Team Chipper, RR Warmdown – Post Scores

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Rowing WOD:

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

1. 2k Row @5k+7

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Sumo Deadlift High Pull @75/55 lbs.

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. Perform in Teams of 4 – Split Up Work As You See Fit

  • 50 Slam Balls (20/15 lbs.)
  • 100 Partner Squat Med Ball Throws (20/14 lbs.)
  • 100 Ring Rows

5. 1 Mile Run (easy pace)

6. 2k Row @5k+7

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The sumo deadlift high pulls are for power and speed on the drive.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  They’ve been working hard in preparation for the Head of the Charles this weekend.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your scores to comments.