Tag Archives: recruitment patterns

Strength WOD 2/10/14: 7×1 Deadlift and 10+ RM Retest – Post Loads

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Rowing WOD:

All of the Competitors from the last Renegade Rowing League. Can't wait to see them compete again on Sunday!

All of the Competitors from the last Renegade Rowing League. Can’t wait to see them compete again on Sunday!

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.

CRASH-B’s week is here!  This Sunday 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 whether you’re retesting your 2k on Saturday or racing at CRASH-B’s on Sunday.

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 2/7/14: 7×2 Back Squat – Post Loads

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Rowing WOD:

Smooth Is Fast! These Renegades are ready for CRASH-B's!

Smooth Is Fast! These Renegades are ready for CRASH-B’s!

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:

“Annie”

50-40-30-20-10

Double Unders

Abmat Situps

  • Post time to comments.

Strength WOD:

7×2 Back Squats

  • Post Loads to Comments.

Today’s Focus is Strength, so attack those Back Squats!  With CRASH-B’s 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 “Annie” a shot and try to go unbroken, it’s an awesome challenge.

Have Fun and Fire It Up! It’s Friday!

Strength WOD 2/5/14: EMOM10 – 3 Power Snatch – Post Loads

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Rowing WOD:

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

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

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:

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.

Coach Pat Snatch 13.1Here’s a picture of me finally getting “13.1” done last night after a hectic week last week.  I was able to power snatch 26 reps at 135 lbs. for a 3 rep improvement over last years score.  It feels good to be training again and I’m excited to keep pushing you guys.

Keep up the good work!

Strength WOD 2/3/14: 7×2 Deadlift – Post Loads

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Rowing WOD:

The BC Men's Crew Team will be hitting Deadlifts will you?

The BC Men’s Crew Team will be hitting Deadlifts will you?

15′ PYR30 (Pyramid @30s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@26s/m, 28, 30, 28, 26**, 24)

  • Post Split @30 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26

2′, 2′, 2′, 2′, 2′, 2′ (@24s/m, 26**, 24, 26**, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR30
  • Post Splits for each 2′ segment @26

Strength WOD:

7×2 Deadlift

  • Post Loads to Comments

Conditioning WOD:

5 Rounds For Time

10 Box Jumps (24/20 in.)

10 Push Ups

50 Double Unders (If broken add 10 Burpees before next round)

  • Post time to comments.

I hope you all enjoyed the big game last night and are ready to hit training hard this week.  This is one of the last big weeks of training before we start to focus in and dial some things back before CRASH-B’s.  The focus of today is Strength, so be sure to get in the Strength WOD of 7×2 Deadlifts.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

Strength WOD 1/31/14: EMOM12 – 2 Power Cleans – Post Loads

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Rowing WOD:

BC Men's Crew had a solid week of training. This is the team hitting 5x5 Deadlifts on Monday.

BC Men’s Crew had a solid week of training. This is the team hitting 5×5 Deadlifts on Monday.

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

  • Heavier than last week.
  • Post Loads to Comments

Superset:

5×5 Pull Ups

5×5 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 get strong with pull ups and dips.  I hope your training is going well and everyone is getting excited for the Games and CRASH-B’s.  Keep working hard and let us know how it’s going.  I’ll be sure to get back to you with feedback as soon as I can.  Life’s been a bit crazy this week, but it’s great to see everyone pushing and working hard.

All the best!

-Coach Pat