Tag Archives: row 2k

Rowing WOD 11/6/15: AMRAP10 – 250m Row, 2 HSPU – Post Avg Split and Total HSPU

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Rowing WOD:

The Ladies getting after it at the Renegade Rowing League last year!

As Many Rounds As Possible in 10 minutes of …

250m Row

2 Hand Stand Push Ups (Add 2 HSPU every round)

***THE SECOND ROUND WOULD LOOK LIKE THIS:

250M ROW

4 HSPU … ETC.

Functional movements like squats, deadlifts, kettle bell swings, box jumps, wall balls, and ROWING require a constant awareness of midline stability and core strength.  In order to achieve the smooth, powerful motion we’re looking for in all functional movements we must be able to maintain a solid midline at all times.  Today’s Rowing WOD is a good burner that will test that midline stability.  If you have hand stand push ups be sure to keep that midline locked in through the whole motion.  If you don’t have hand stand push ups modify by kicking into a hand stand, pausing to make sure you have the midline tight, and then kicking back down.  Once you’re back on the floor do a regular push up before kicking into the next hand stand.  Strict Dumbbell Press is another good substitution for Handstand Push Ups.   All athletes should look to go hard on the row, but fight for consistent splits each round.

Post your average split and total hand stand push ups to comments!

Rest Day 11/5/15: Announcing the Renegade Rowing League 2015/16

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Rest Day:

Renegade Rowing League is Back!

Announcing the Renegade Rowing League 2015/16

2k Row CRASH-B Style @CFB

December 12th, January 16th, and February 20th

 If you’re in the Boston Area on December 12th, come to CrossFit Boston at 100 Holton St, Brighton, MA at 8am to compete Head to Head CRASH-B Style.  There’s a $15 Entry Fee and prizes for winner’s of all age categories.  There will be holiday drinks and socializing afterwards with athletes from all over the area.

Mike and Mike attacking the 2k at the RRL - Are you ready for the Renegade Rowing League?

We’ll have 10 ergs hooked up to one another and displayed on the wall via a projector so that competitors and spectators can witness how fast each boat is going.  The 2k Row is a test of how much pain and glory athletes can endure over seven to eight minutes.  Grab some friends, come on down, and get after it.  This will be the first of three 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships at the end of February.  Anyone is welcome to come test themselves to see how they stack up.

If you’re interested in competing please register here!  The Renegade Rowing League will use the same event categories as CRASH-Bs.

Shout out if you’re training for the Renegade Rowing League and CRASH-B’s!

Rowing WOD 11/4/15: 2k Row w/ 5 LEB’s EMOM – Post Time

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Rowing WOD:Lateral Erg Burpee Air

2k Row

w/ 5 Lateral Erg Burpees Every Minute On the Minute

Happy Wednesday!  Get excited because everyday is another day closer to the start of the Renegade Rowing Club, the Renegade Rowing League (RRL), and the CRASH-B’s.  More details on the RRL will be out tomorrow.  The RRL will be held on December 12th, January 16th, and February 20th.  I’m reaching out to those I know are interested this week.  If you or your box is interested in competing at the RRL please let me know – pat@renegaderowing.com.

Chest to the deck!

Today’s Rowing WOD should provide some fun and motivation for the RRL!  This is a great one to challenge a training partner with!  If you’re a novice rower pick one split that you can confidently hold for every stroke that you’re on the erg.  Focus on smooth rowing and being efficient.  If you’re a Vet try to hold your 2k goal split each time you’re on the erg and practice your quick release transitions getting the feet out to do the burpees.  Be sure to push both thumbs down as you pull your toes up to loosen those straps.  Remember, every minute on the minute you must complete 5 lateral erg burpees!

Post your time to comments.

Rowing WOD 10/30/15: Peak Power and 2k Test – Post Peak Power and 2k Time/Split

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Rowing WOD:

The Ladies getting after it at the Renegade Rowing League last year!

Peak Power Test

then

2k Row

If there were one Rowing WOD that could show you how far you’ve come in the forging of Elite Fitness, this would be it.  The Peak Power Test will give you a sense of the raw power you can put into one stroke.  The 2k test has been referred to as the “Fran” of rowing due to the burning lungs and legs it leaves you with.  The 2k row is like nothing else in sport.  It requires both power and endurance.  Do you have what it takes to push through the pain?

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.

For the 2k Test, set the monitor for 2,000 meters and execute a race plan.  The most successful race plans are the simplest.

Try this…

Starting 3 strokes (Half, 3/4, Full)

7-10 High Strokes

Settle to race pace (your goal 500m Split, this requires a Ratio shift – take time to sit up and breath on the recovery!)

Pull a consistent spit +/- 1 split second through the body of the race

@250m to go, Sprint for the Finish Line!

Post your Peak Power (Watts produced in 1 stroke) and 2k time to comments!

Rest Day 10/29/15: Head of the Fish, 2k Prep, and Renegade Rowing Club!

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Rest Day:

It was a solid end to the season! Time to turn it up for the Winter Season!

Head of the Fish is this Weekend!  I hope you’re planning on dressing warm because it’s going to be cold and wet.  I’ll be in town Saturday night and coaching on Sunday.  Hope to see some Renegades there!

Announcing the 2015/16 Renegade Rowing Club!

It’s that time of year again.  The weather has gotten cold and no one wants to row in the cold.  Now is the time to get pumped for training in the gym and crushing your 2k on the erg!  The 2015/16 Renegade Rowing Club will be held at 6:30am on Friday mornings at CrossFit Boston in Brighton, MA.  Practices will start the first Friday of December, 12/4/15.  The cost for the Renegade Rowing Club will be $177 for the whole winter.  We will be training for the Renegade Rowing League, which will be held in December, January, and February leading up to CRASH-B’s.  Who’s game?  Email me if you plan on joining the Renegade Rowing Club, pat@renegaderowing.com.  There are only 16 spots available in the club, so let me know sooner rather than later!

What’s your 2k Race Plan?

Get hydrated, eat well, and get a good sleep.  It’s been a solid three days of training/testing.  Be sure to take the time to mobilize those quads, hips, and hamstrings.  In training we ask a lot of our quads whether it’s rowing or running stadiums.  Show them some love even if it’s painful.  Do it!

For those that have been following the Rowing WODs you’ve probably noticed we are in the middle of a testing week.  We tested the 5k on Monday, the 1′ domain and 1 RM for our lifts on Tuesday, and our general fitness on Wednesday.  If you’ve missed those or are looking for the ultimate test, Friday will be a chance for you to attain 7 or 8 minutes of glory.  Start thinking of your goal and developing a race plan that will get you there.

Post thoughts on your 2k Race Plan, Goals, and if you will be joining the Renegade Rowing Club!