Tag Archives: row 2k

Rowing WOD 1/14/14: Max Pressure – 15 x :20 On/ :40 Off – Post Fastest, Slowest, and Avg Split

Posted on by
4

Rowing WOD:

Dave getting after it in Heat 3 of the Renegade Rowing League!

Dave getting after it in Heat 3 of the Renegade Rowing League!

 

15 x :20 On, :40 Off

Max Pressure

  • Post Fastest, Slowest, and Avg Split to Comments

Conditioning WOD:

3RFT

12 Thrusters (100/70 lbs.)

8 Ball Slams (20/15 lbs.)

6 Burpees

  • Post time to comments.

Strength WOD:

10 GHD Sit Ups

Tabata Hollow Rocks

8x:20 on/:10 off

  • Post scale and experience to comments.

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k test which will be happening in two weeks at the Renegade Rowing League on January 25th.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest, slowest, and average splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Rowing WOD 1/11/14: 6×2:00 w/ 1:30 Rest – Post Best Split

Posted on by
Reply

Rowing WOD:

The women getting after there 2k at the Renegade Rowing League - next race is January 25th!

The women getting after their 2k at the Renegade Rowing League – next race is January 25th!

6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

  • Post Best Average Split and Stroke Rating to Comments

Strength WOD:

3x10RM Shoulder Press

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

Conditioning WOD:

6 RFT

1 Wall Climb

50m Bear Crawl

5 Front Squats (115/75 lbs)

50 Double Unders

  • Post Time to Comments

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League coming up on Saturday, January 25th at 11am?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.

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 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!

Rest Day 1/5/14: Have you registered for the RRL and 2014 CRASH-B’s? – Who’s In?

Posted on by
Reply
Heat 3 at the first RRL in December! Register for January's Event Here.

Heat 3 at the first RRL in December!

Renegade Rowing League, January 25th @CFB – Register Here

C.R.A.S.H.-B. Sprints World Indoor Rowing Championships 2014, February 16th – Register Here

If you’re in the Boston Area on January 25th come to CrossFit Boston at 114 Western Ave in Allston, MA at 11am 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 Renegade Rowing Decals for competitors and socializing afterwards.

The Renegade Rowing Cup is ready! Are you?

The Renegade Rowing Cup is ready! Are you?

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 is the second of two 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships in February.  Anyone is welcome to come test themselves to see how they stack up.

If you’re interested in competing and bringing your gym, have them go the RRL Page and Register.  All those that compete in the Renegade Rowing League have a shot at a prize if they win their race category.  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!

Pat at 2010 CRASH-B Sprints from Coach Pat on Vimeo.