Tag Archives: recruitment patterns

Strength WOD 3/24/14: 7×1 Deadlift and Retest of 10+ RM – Post Results

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Rowing WOD:

Brand New Renegades were formed at the RR Workshop at Mt. Strength CrossFit on Saturday!

10 Brand New Renegades were formed at the RR Workshop at Mt. Strength CrossFit on Saturday!

2 x 15′ w/ 5′ Rest

(5′ @ 20 s/m, 5′ @ 22, 3′ @ 24, 2′ @ 26)

  • Post Distances to Comments.

Strength WOD:

7×1 Deadlift

Then wait at least 5 minutes,

10+ RM Retest of heaviest load from last 3×10 DL

  • Post Loads to Comments.

Conditioning WOD:

AMRAP12

12 Air Squats

6 Handstand Push Ups

400m Run

  • Post Score to Comments.

Our next 2k is here!  This Saturday all of our hard work gets put to the test.  Get in some solid work each day, but be sure you’re recovered, feeling good, and ready to compete when we 2k on Saturday.

Today’s Focus is Strength and we are testing both our 1 Rep Max as well as retesting our 10+ Rep Max at the heaviest weight we did for 3×10 Deadlifts six weeks ago.  Today’s Rowing WOD is a chance to work on Rhythm and Timing and is also a great warmup for our Strength WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases and start to get fired up for those Deadlifts!

Get after it and have a solid start to the week!

Strength WOD 3/21/14: 7×2 Back Squat @87.5% – Post Loads

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Rowing WOD:

Mickey getting after Back Squats

Mickey getting after Back Squatsf

6 x 20 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between

  • 3 stroke start (1/2, 3/4, Full)
  • 7 strokes high (@34-40 s/m)
  • 5 stroke settle (immediately settle to race pace)
  • 5 strokes @race split and 28-32 s/m
  • Post the number of strokes it took to settle to comments.

Conditioning WOD:

3 RFT

30 Double Unders

20 Push Ups

10 Toes to Bar

  • Post time to comments.

Strength WOD:

7×2 Back Squats @87.5%

  • Post Loads to Comments.

Today’s Focus is Strength, so attack those Back Squats!  With our next 2k coming up you also want to make sure your start and settle are dialed in, so use the Rowing WOD as a good warmup for the Back Squats.  Try to settle immediately on the next stroke after your high 7.  In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first.  If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive.  If you have time give the Conditioning WOD a shot and try to go unbroken, it’s an awesome challenge.

Have Fun and Fire It Up! It’s Friday!

Strength WOD 3/19/14: EMOM10 – 3 Power Snatch – Post Loads

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Rowing WOD:

Some Renegades attacking the 2k at the Renegade Rowing League last month.

The Renegade Rowing League 1k is coming … Join the Renegade Rowing Team to compete!

3 Rounds (60 strokes per round)

20 Strokes – Rear of Erg Elevated on 45# Plate

  • Focus: Be prepared for the catch by controlling the recovery and feeling the weight come on to your feet.

20 Strokes – Rowing Feet Out

  • Focus: Stay connected to the footboards and on top of your sit bones through the finish by pointing the toes and pulling the handle all the way to the body, vs. pulling your body to the handle.

20 Strokes – Row Feet Strapped in and Build to Full Pressure

  • Focus: Keep the control gained in the first drill and the connection to the foot boards from the second drill.  Build to Full Pressure over 10 strokes and hold strong for 10 strokes.
  • Post Average Split for the last 20 strokes of each round to comments.

Strength WOD:

Coach Pat getting after the Snatch!

Coach Pat getting after the Snatch!

EMOM10

3 Power Snatch

  • As Heavy As Possible without losing Speed Through The Middle.
  • Post Loads to Comments.

Superset:

6×5 Pull Ups

6×5 Dips

Conditioning WOD:

4 RFT

10 Overhead Squats (95/65 lbs.)

10 Push Ups

250m Row

Today’s Rowing WOD is an opportunity to use rowing as a warmup and practice the skills of control and connection.  The Strength WOD is an opportunity to build power and speed on the drive and then transfer those skills to your rowing stroke in the Conditioning WOD.

Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat and erg.  Push hard in the metcon and get that heart rate and breathing up.

One more day until “14.4” is released!  Keep up the good work!

Strength WOD 3/14/14: EMOM12 – 2 Power Cleans + 1 Jerk – Post loads

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Looking for help on the Concept 2 Ergometer? Come to the Renegade Rowing Workshop at Mt. Strength CF next weekend! – Sign Up Here!

Rowing WOD:

Kat hitting a full finish!

Kat hitting a full finish!

10 x 15 Strokes On / 15 Strokes Off

  • 5 Strokes at Race Pace
  • 10 Strokes Sprint (Negative Splits)
  • Post lowest split hit on 15th stroke to comments.

Strength WOD:

EMOM12

2 Power Cleans + 1 Jerk

  • Heavier than last week.
  • Post Loads to Comments

Superset:

5×6 Pull Ups

5×6 Dips

Conditioning WOD:

AMRAP4

4 Power Cleans (115/75)

4 Lunges (2 each in front rack)

4 Burpees Over The Bar

  • Post Rounds + Reps to Comments.

Today’s focus is power, so get after those Power Cleans and Jerks!  Then get strong with pull ups and dips.  I hope your training is going well and everyone is getting excited for “14.3”!  Keep working hard and let us know how it’s going.  I would love to hear how you guys do at 14.3 as well!

All the best!

-Coach Pat

Strength WOD 3/11/14: 6×3 Deadlift @82.5% – Post Loads

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Rowing WOD:

The Ladies of the Renegade Rowing League getting after it in Heat 1 on Saturday.

12′ CAS24 (Castle @24s/m)

2′, 2′, 2′, 2′, 2′, 2′ (@22, 24, 22, 24, 22, 24)

6′ Mobility

12′ CAS28

2′, 2′, 2′, 2′, 2′, 2′ (@26, 28, 26, 28, 26, 28)

  • Post Distances to Comments

Strength WOD:

6 x 3 Deadlift

  • Post Loads to Comments

Conditioning WOD:

AMRAP6

3 Overhead Squats (115/75 lbs.)

3 Handstand Push Ups

30 Double Unders

Today’s focus is Strength!  Get in a good warmup with the Rowing WOD and mentally prepare to go big for the Deadlifts.  If you have a solid setup in the Deadlift and stay connected as you squeeze the weight off the floor, the next time you hop on an erg you will pull numbers you’ve never seen before.  Dialing in the details of the basic lifts like the deadlift and the back squat can transfer both strength, power, and body awareness to your stroke in the boat.  Keep training your endurance and aerobic capacity, but be sure you have the strength to support your stroke when you need it most!

Get Strong and Share your experience!