Tag Archives: row 2k

Rowing and Strength WOD 1/30/14: 5x800m w/ 2min Rest and 6×3 Back Squat – Post Splits and Loads

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Rowing WOD:

Athletes warming up at the RRL last weekend

Athletes warming up at the RRL last weekend

5 x 800m w/ 2min Rest

1st @2k Pace (w/ Start)

2nd @2k+3

3rd @2k+2

4th @2k+1

5th @2k

  • Choose split based off of last Tuesday’s Rowing WOD.
  • Should you go faster or slower having done another 2k?
  • Post Average Split for Each to Comments.

Strength WOD:

6×3 Back Squat

  • Post Loads to Comments

Conditioning WOD:

“13.1”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45/75 pound Snatch, 30 reps
30 Burpees
75/135 pound Snatch, 30 reps
20 Burpees
100/165 pound Snatch, 30 reps
10 burpees
120/210 pound Snatch, as many reps as possible

  • Post Number of Reps to Comments.

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 800m of work and 2 minutes of rest.  Use the first piece to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all five pieces.  Write down the splits you would like to hold (ex: 2:00, 2:03, 2:02, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

Afterwards get in some good mobility and make sure you’re moving well and recovered for the Back Squats.  Give them all you’ve got.  I put in 13.1 in case you aren’t able to row or you have lots of time on your hand.  I’m really looking forward to retesting it, so have fun and get after it!

Rowing WOD 1/29/14: 2x1k, 2x500m, 2x250m – Post Avg Splits

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Rowing WOD:

The Virtual Boats projected on the wall at the Renegade Rowing League on Saturday!

The Virtual Boats projected on the wall at the Renegade Rowing League on Saturday!

Race Pace

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 Rest

  • Post Avg Splits to Comments

Conditioning WOD:

5RFT

5 Knees to Elbows

10 Box Jumps (24/20 in.)

15 Push Ups

  • Post Time to Comments

Strength WOD:

Superset:

6 x 1min Plank (Cycle through Front, Side, Side)

6 x 10 GHD Sit Ups

High Intensity is your ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Race Pace and is a test of your ability to consistently perform under pressure.  Set the monitor for Intervals Variable and input 1k, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec rest.  Pick the 500m Split and Stroke Rating you plan to hold as your race pace for CRASH-B’s.  For each distance execute that pace (split and SR) as consistently as possible.  When you repeat a distance try to be even more consistent and imagine each stroke takes you closer to a PR at CRASH-B’s.

Remember, the goal is to row at race pace for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits for each piece to comments.

Strength WOD 1/28/14: 6×3 Deadlift – Post Loads

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Rowing WOD:

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

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!

Rest Day 1/26/14: Congrats to all Competitors at the Renegade Rowing League!

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Competitors at the Renegade Rowing League

Competitors at the Renegade Rowing League

Yesterday, the second and final race of the 2013-2014 Renegade Rowing League was held at CrossFit Boston in Allston, MA.  We had 19 competitors race 2,000m CRASH-B Style across two heats.  Nicholas A. in the Lightweight Junior Men’s Event got to sign his name on the Renegade Rowing Cup for making a 1minute and 26second improvement from his first race in December.  Everyone dropped the hammer and pushed their limits.  It was awesome seeing everyone cheer each other on and experience the glory of rowing.  I look forward to seeing everyone crush it at CRASH-B’s in a few weeks and I can’t wait till it warms up and we get to give it a go on the water.

RRL 1-25-14 Results

Nick A. - Winner of the 2013-2014 Renegade Rowing Cup!

Nick A. – Winner of the 2013-2014 Renegade Rowing Cup!

At CrossFit Boston we’ve been participating in a 6-Week Transformation Challenge and this marks the half-way point.  How’s the first three weeks of 2014 gone for you in regards to training, nutrition, and lifestyle?  Have you been able to eat clean and train dirty?  One thing that has helped me keep on my game over the last three weeks has been prepping enough food and snacks for the whole week on Sunday afternoons.  Below are a few meal options I put together for Breakfast, Lunch, and Dinner last week.  I also make sure to have bananas, apples, cashews, figs, grapes, and plantain chips ready for when I need a little snack or pick me up in between meals and post training.  If you’d like step by step directions and pictures for these recipes I’ve passed them on to Alex Black of Wicked Good Nutrition to include in her recipe and nutrition plan package.  There are lots of awesome recipes in there, so if you need some new ideas to keep things fresh be sure to check it out. WickedGoodNutrition.com  Just shoot her an email to get started eating clean!

Breakfast Cups w/ Sausage and Broccoli Slaw

Breakfast Cups w/ Sausage and Broccoli Slaw

Looking forward to seeing how everyone transforms in a few more weeks when we hit CRASH-B’s and our next 2k!

Keep up the great work!

-Coach Pat

3 Varieties of Greek Yogurt Chicken Salad

3 Varieties of Greek Yogurt Chicken Salad

Shredded Taco Chicken

Shredded Taco Chicken

 

Rowing WOD 1/25/14: Row 2k! – Post Results

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Rowing WOD:

Terese Crushing her 2k on Thursday!

Terese Crushing her 2k on Thursday!

2k Row

  • Post Results to Comments.

Strength WOD:

5×5 Shoulder Press

  • Post Load to Comments.

Conditioning WOD:

5RFT – 15min Cap

200m Run

20 DB Walking Lunges (45/25 lbs.)

5 Wall Climbs

  • Post Score to Comments.
Ready for that Catch!

Ready for that Catch!

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the winter season and will give us an idea of how our training is progressing and what pacing we should use in future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!

Terese set a PR of 8:14. Who's throwing down a PR today?

Terese set a PR of 8:12, that’s a 12sec improvement from December. Who’s throwing down a PR today? Who wants the Renegade Rowing Cup?