Tag Archives: recruitment patterns

Rowing WOD 1/10/14: EMOM20 – Row 40sec @2k+7 – Post Distance and Avg Split

Posted on by
6

Rowing WOD:

Nick going long and stroke at the RRL! Who's coming January 25th?

Nick going long and strong at the RRL! Who’s coming January 25th?

Every Minute On the Minute for 20min

Row :40 On @2k+7 @Following Stroke Rates

(Paddle Light during :20 Off)

Minutes 1-4 @24 s/m

Minutes 5-8 @26 s/m

Minutes 9-12 @28 s/m

Minutes 13-16 @26 s/m

Minutes 17-18 @24 s/m

Minutes 19-20 @22 s/m

  • Post Distance and Average Split to Comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Snatch (95/65 lbs.)

1-2-3-4-5 Lateral Burpees Over the Bar

  • Post Time and Load to Comments

Strength WOD:

EMOM10

3 Power Cleans

  • Should Be Touch and Go
  • Work Up To Something Challenging
  • Post Load to Comments

Todays focus is the Rowing WOD.  The goal of the workout is to control both stroke rating and pressure.  When the stroke rating is low you’ll have to push harder and take longer on the recovery … more ratio.  When the stroke rating comes up it should be easier because you can achieve your split with the stroke rating and not pushing as hard, less ratio.  Get focused and push it out.  The end will be very challenging, so be ready!

In the Olympic Lifting movements today be sure to practice perfect form in order to translate that power and speed to our rowing stroke.

Have fun and let us know how you do!

Strength WOD 1/9/14: 3x10RM Back Squat – Post Load and Reps

Posted on by
2

Rowing WOD:

A middle school athlete getting after his first race ever at the Renegade Rowing League!

A middle school athlete getting after his first race ever at the Renegade Rowing League!

Peak Power Test

  • Post Max Watts to Comments

Tabata Row for Calories

8x :20 On/ :10 Off

  • Post Lowest Round to Comments

Strength WOD:

3x10RM Back Squat

  • 3rd set of 10 is for Max Reps (10+)
  • Post Load and Reps to Comments

Conditioning WOD:

As Many Rounds As Possible in 8min of

5 Pull Ups

10 Overhead Squats (95/65 lbs.)

5 Dips

10 Calorie Row

  • Post Rounds + Reps to Comments

The focus of today is Strength, so be sure to get in the Strength WOD of 3x10RM Back Squats.  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!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

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

Conditioning WOD 1/8/14: 250m Row, “Helen”, 250m Row – Post Time and Splits

Posted on by
1

Rowing WOD:

The guys getting cheered on by fans at the RRL! Who's getting ready for January 25th?

The guys getting cheered on by fans at the RRL! Who’s getting ready for January 25th?

10′ Erg Warmup

3×20 Strokes (10 w/ Pause @1/2 Slide, 10 Building to Race Pace)

Conditioning WOD:

Complete for Time…

1. Buy In: 250m Row

2. “Helen” – 3 Rounds

  • 400m Run
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

3. Cash Out: 250m Row

Strength WOD:

Superset

1a. 6×4 Dips

1b. 6×10 Sit Ups

Today’s focus is aerobic conditioning.  Get in some good skill work to warmup with the Rowing WOD and then attack the Conditioning WOD.  Go hard for the start and finish 250m, but be smooth and efficient through “Helen”.  Focus on breathing and consistent pace.  If you execute consistency through all three rounds you get to empty the tanks on a 250m sprint just like the finish of a 2k.  At the end of the day the Strength WOD includes some supplemental strength for the shoulders and core.  Find the right scale so that each movement is challenging.

Take quality strokes and have fun pushing yourself.

Post your time for the Conditioning WOD to comments as well as your splits for each 250m piece.

 

Rowing WOD 1/7/13: Max Pressure – 10x:30 On/:30 Off – Post Average Split

Posted on by
6

Rowing WOD:

Checkout the virtual boats that get projected on the wall at the RRL!

Checkout the virtual boats that get projected on the wall at the RRL!

Max Pressure

10 x :30 On / :30 Off

  • Post overall average split as well as fastest and slowest splits to comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Bear Complex (95/65 lbs.)

1-2-3-4-5 Bar Facing Burpee

  • Post Time and Load to Comments

Strength WOD:

Gymnastics/Core Strength

Tabata Hollow Rocks

8 x :20 On/ :10 Off

  • Post Scales to Comments

Today’s focus is Rowing Power, so be sure to get in a good warmup and go hard for the 10 x :30 On/ :30 Off.  During the On strokes keep the rating under 36s/m and fight to remain smooth and clean as you get after it.  During the Off strokes paddle lightly at a 16-18 stroke rating while focusing on breathing and bringing your heart rate down.  Build the pressure up with about 3 seconds remaining in the rest.

Blocks

The Renegade Rowing Training Plan uses a block system to vary training focus, stimulus, volume, and intensity.  A block is a workout.  Each block can be classified by type and length.  Rowing blocks will be short, medium, or long.  Fitness blocks will be short, medium, or long.  Strength blocks differ slightly from the others in that they will not have a designated length, but rather a designated focus of total, lower, upper body, supplemental, or core strength.  Depending on the focus of the training cycle, the week, and the day the programming will use specific blocks to fulfill our needs.

Individualization

The Renegade Rowing Training Plan can be tailored for you, your schedule, and your ability by adding or subtracting blocks based on what you need work on or what you have time for.  If you need to build endurance be sure to add additional rowing blocks each day that focus on building aerobic capacity like the Pyramid and Castle workout from yesterday.  If you only have a half hour to fit something in then hit the focus for the day, which is posted in the title of the blog.  Today’s focus is the Rowing Block.  If you only have time to fit in two blocks, then hit the focus for the day and either the strength or conditioning blocks based on what you need to improve.

Have fun and post your results and experiences to comments!

 

Strength 1/6/14: 3x10RM Deadlift – Post Load and Reps

Posted on by
3

Rowing WOD:

Renegades at the Renegade Rowing League! Who's ready to join them and follow the Renegade Rowing Training Plan?

Renegades at the Renegade Rowing League! Who’s ready to join them and follow the Renegade Rowing Training Plan?

15′ PYR28 (Pyramid @28s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@24s/m, 26, 28, 26**, 24, 22)

  • Post Split @28 and Split @26** after Ratio Shift

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

12′ CAS26 w/ 1’Paddle Between Sets (Castle @26s/m)

2′, 2′, 1′, 2′, 2′, 1′, 2′, 2′ (@24s/m, 26**, Paddle, 24, 26**, Paddle, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR28
  • Post Splits for each 2′ segment @26

Strength WOD:

3x10RM Deadlift

  • 3rd set of 10 is for Max Reps (10+)
  • Post Load and Reps

Conditioning WOD:

5 Rounds For Time

10 Overhead Walking Lunges (45/25 lbs.)

10 Push Ups

Max Effort Double Unders (1 attempt unbroken)

It has begun!  I’m joining in with the rest of CrossFit Boston on a month-long transformation challenge.  We’ve measured our body composition and tested a benchmark workout (which happens to include rowing).  In honor of making changes and being a better version of ourselves, I’ve decided to unroll the Renegade Rowing Training Plan one day at a time.

Over the last two years I’ve mentioned creating Renegade Rowing Standards and a Training Plan for both rowers and athletes interested in becoming rowers.  I still have a lot to learn and there will definitely be adjustments along the way, but I believe I have wrapped my mind around the Sport of Rowing and Constantly Varied, Functional Movement, Performed at High Intensity to the point that the Renegade Rowing Training Plan is ready to be put to the test.

Over the coming months I’ll be posting more than just a RowingWOD to give you everything that you need to be your best self.  I’ll do my best to explain different parts of the training plan as I go and provide video blogs/examples as time allows.  Eventually I will have a .pdf of the Renegade Rowing Training Plan that everyone can take home and enjoy, but for now you’ll have to experience it with me as it gets posted.  That’s right, I’m trying to do everyday of the RRTP right along with you.  Expect to see my results for the day posted to the comment section of each blog post.

Representing at CRASH-B 2013! I can't wait to see our Renegades at CRASH-B 2014!

Representing at CRASH-B 2013! I can’t wait to see our Renegades at CRASH-B 2014!

I’m looking forward to seeing you all crush it in the coming months, especially as we approach the second race of the Renegade Rowing League on January 25th and CRASH-B’s on February 16th.  Get after it now by hitting todays Strength WOD.

The focus of today is Strength, so be sure to get in the Strength WOD of 3x10RM 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!