Tag Archives: row 2k

Rowing WOD 2/13/14: Peak Power and Tabata Starts – Post Max Watts and Fastest Start

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Rowing WOD:

So fast they're a just a blur on the drive. Renegades crushing the 2k in January.

So fast they’re a just a blur on the drive. Renegades crushing the 2k in January.

Peak Power Test

  • Post Max Watts to Comments.

Tabata Row for Lowest Split

8x :20 On/ :10 Off

  • Practice your Starting Sequence each round.
  • Post Lowest Split hit to Comments.

Strength WOD:

EMOM10

2 Power Snatch

  • Ascending to As Heavy As Possible
  • Post Load to Comments.

Superset:

4×6 Pull Ups

4×6 Dips

Conditioning WOD:

AMRAP7

50 Double Unders

15 Burpees

  • Post Rounds + Reps to Comments.

The focus of today is Power and Preparation for the 2k Start, so be sure to get in the Rowing and Strength WOD.  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!

Who’s Ready to test the 2k Saturday or Crush It at CRASH-B’s on Sunday?

Rowing WOD 2/11/14: 8x250m w/ 45sec Rest – Post Splits

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Rowing WOD:

The Ladies getting after their last 2k at the Renegade Rowing League in January!

The Ladies getting after their last 2k at the Renegade Rowing League in January!

8 x 250m w/ 45 seconds Rest

  • Race Pace!
  • Execute like Race Plan
  • Post Race Plan and Splits to Comments

Conditioning WOD:

AMRAP8

8 Wall Balls (20/14 lbs.)

8 Slam Balls (20/10 lbs.)

200m Run

Strength WOD:

Superset:

5×5 Toes to Bar

5×5 GHD Hip Extensions

The Open starts at the end of the month and it is time to start thinking about your game plan for certain WODs.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

This Sunday, February 16th, we will be testing our 2k at the World Indoor Rowing Championships otherwise known as CRASH-B’s.  If you’re in the Boston Area come cheer on all the rowers at Boston University’s Agganis Arena.  If you’re an athlete from out-of-town and would like to come checkout CrossFit Boston and Renegade Rowing, please let us know in the comments and we’ll set something up.  Our gym is located at 114 Western Ave in Allston, MA directly across from Harvard Business School.  Hope to see you this weekend!

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row every piece just as you would during your 2k this weekend.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Use the mental cues that you practiced last week to be positive and attack!  You want to be in control of your 2k, embrace the pain, and enjoy the glory.  It all starts here.  Final preparation.  Do it!

Rest Day 2/9/14: Thanks and Congrats to our Renegades in Texas!

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Renegades are ready for CRASH-B's! Bring it on!

Renegades are ready for CRASH-B’s! Bring it on!

I hope you all get to have a restful Sunday and enjoy watching some awesome competition at the Winter Olympics with your family and friends.  It has been a great winter of training hard and inspiring more and more people to not just row, but row well and row hard.  With all of the rowing that takes place in Boston it has been a privilege to interact with Renegade Rowing Athletes following the blog and training across the world.  It’s especially been amazing interacting with all of the athletes finding rowing in the state of Texas.  Recently I received an email from Ward who has been training right along with the Renegade Rowing Club this winter.  He’s a masters rower who competed at the Dallas SWEAT’s Indoor Rowing Competition (Southwest Ergometer Amateur Tournament) and he’s made some awesome gains.

Thanks Ward and every Renegade Rower in Texas for pushing hard this winter and sharing your experience with us!  Keep up the hard work!

Here’s what Ward had to say about his Renegade Rowing Experience:

” Coach Pat,

Thank you for letting me tag along with your merry RRL band of athletes. Via internet, YouTube, programming and perhaps most importantly – the explanations of why we are doing and what we hope to accomplish from each WOD – you have taken me from not having a clue to actually having the confidence to create a 2K game plan.  I print out all of the WODs and occasionally go back and re-read the explanations – more than once a light bulb goes off; agh, this is what he means.

There is no doubt that had I been in Boston with your group, or even had a training partner vs training solo in Dallas I could have made greater physical gains, but that does not diminish the incredible job you have done in effectively teaching concepts, encouraging effort and making this a fun journey.

This morning I had a 2K PR at SWEAT: 7:37.4 (Masters 65+).
Thanks Pat!  Good luck at Crash B’s.

-Ward ”

You’re the man Ward!

Rowing WOD 2/8/14: 6x650m w/ 1:45 Rest – Post Splits

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Rowing WOD:

Renegade Rowing League Competitors throwing down in the 2k!

Renegade Rowing League Competitors throwing down in the 2k!

6 x 650m w/ 1:45 Rest

  • FOCUS: RACE STRATEGY

Strength WOD:

7×2 Shoulder Press

  • Post Loads to Comments

Conditioning WOD:

AMRAP 7min

7 Push Press (95/65 lbs.)

7 Deadlift (95/65 lbs.)

7 Burpees Over The Bar

  • Post Score to Comments

Are you ready for CRASH-B’s or your closest indoor event?  The World Indoor Rowing Championships are only one week away on February 16th.  You’ll definitely want a game plan going in. This is a Rowing WOD we did in December and today is a chance to test your training and see if you’re ready to go.  Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  If you have your splits from December try to improve upon them and finish stronger on the last couple of pieces.  Next week we’ll be dialing in our speed with shorter intervals, so get after it today.  Now is the time to see what you’ve got and push yourself.

Post your average splits for each piece to comments!

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!