Tag Archives: row 2k

Rowing WOD 9/13/13: 1Mile Run, 5×5 Front Squat, 1/2 Karen, 2k Row – Post Times and Splits

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Rowing WOD 9/13/13:RR BC FS

Buy In: 1 Mile Run (easy pace)

Strength: Front Squat 5-5-5-5-5

  • 5 sets of 5
  • Work to something heavy for the day.
  • Take the weight from the floor.

Metcon: 1/2 Karen – 75 Wall Balls For Time (20/14 lbs.)

Cash Out: 2k Row @5k Pace

This Wednesday the Boston College Men’s Crew Team hit this wod with force.  It’s another  good one to focus on using the power from our legs and hips in the boat.  Have some fun and do your best to execute the 2k row at the end as prescribed.  If you’re not feeling it then back off a little, but be consistent.  Have good form in all movements and have some fun kicking up the intensity.

Post your times and splits to comments.

Rowing WOD 9/6/13: 5RM Front Squat, 3/4 Cindy, 2k Row – Post Load, Score, and Split

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Rowing WOD 9/6/13:

BC Men's Crew and I doing a Row, Run, WOD, Run, Row!

BC Men’s Crew and I doing a Row, Run, WOD, Run, Row!

Warm Up: 1 Mile Run (moderate pace)

1. 5RM Front Squat

2. 3/4 Cindy – As Many Rounds As Possible in 15min

  • 3 Pull Ups
  • 6 Push Ups
  • 12 Air Squats

Cool Down: 2k Row @5k+3 (Perfect Form)

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup by running a mile and then warming up your front squat.  When you’re ready, attack the front squats and focus on keeping your elbows up, staying connected, and spreading the floor.  During 3/4 Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.  When you cool down on the erg, every stroke should be perfect.  Focus on posture, control, and connection.  Keep level hands, be smooth, and breath.

Post your 5RM Front Squat, Score for 3/4 Cindy, and Average Split for the 2k.

Below is the Boston College Men’s Crew Team testing this WOD out earlier this week.

Rowing WOD 8/14/13: 3RFT – 1k Row, 15 DL @50% – Post Time, Load, and Avg. Splits

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Rowing WOD 8/14/13:RR Deadlift

3 Rounds for Time …

1k Row

15 Deadlifts @50% of 1RM

Last month we performed a similar Rowing WOD on 7/10/13.  In light of the upcoming Fall season the volume and load have been increased slightly.  Look back at your results and see if you can pull similar if not faster splits at this longer distance.

Today’s Rowing WOD is an opportunity to focus on consistent speed and intensity.  During the Deadlift find a smooth rhythm and keep a tight midline so that you can touch and go unbroken for all 15 reps.  Try to feel the amount of pressure you have to put into the floor and the bar each rep.  If you can anticipate and maintain even pressure through each lift you’ll be able to save energy and go faster.  When getting back on the erg try to feel the same thing.  Try to push the same amount each stroke and transfer the same amount of pressure to the handle each time.  Remain efficient on the erg by holding one split, as low as possible, through each piece.  Keep working on good form and do so at the highest intensity possible.  That’s how you’ll start to drop your 500m, 1k, and 2k times.

Remember, if you’d like to get on the water with the Renegade Rowing Team, sign up for a consultation with Coach Pat today.

Post your overall time, load, and average splits for each piece to comments.

Rest Day 8/11/13: What is Renegade Rowing? – Check it out!

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Rest Day 8/11/13:

What is Renegade Rowing?

It’s been a long time coming, but I’ve managed to put together a new video highlighting everything that I’ve done with Renegade Rowing thus far and describing what Renegade Rowing is today.  There has been a daily blog from day one providing you with a Rowing Workout of the Day and a few thoughts to focus on while you attack it.  Many people from around the country and the world have jumped on board and given the Rowing WOD a shot as part of their regular training routine.  Thank you to everyone out there who has posted their results, commented with their experience, and given me great feedback.  I look forward to pushing you every single day and I love to hear your results.  Keep up the great work!

Calling all Renegades or potential Renegades in the Boston Area!  This video is for you.  If you’d like to row faster, than you need to schedule a consultation with me and start pushing to reach your goals.  Click here to set up your consultation now!

Rowing WOD 7/24/13: AMRAP9 − 250m Row, 6 Shoulder to OH – Post Score

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Rowing WOD 7/24/13:

Get After It!

As Many Rounds As Possible in 9 minutes of …

250m Row
6 Shoulder to Overhead (155/105 lbs.)
We performed this Rowing WOD last December and had a blast.  Look back at your results and bring your best stuff.  Checkout the post from December here for some good comments and an idea of what to shoot for if you’ve never done it.
Today’s Rowing WOD is an opportunity to push your 2k pace in a competition and work on your efficiency using the legs.  Whenever we go from the shoulder to overhead there are three options, the shoulder press, the push press, and the push jerk.  A fourth option would be the split jerk, but the push jerk tends to be faster.  For today’s WOD try to hold your 2k split for each 250m piece.  As you transition from the erg to the barbell manage your rest and control your heart rate with deep breaths.  Your goal should be to go unbroken with a push jerk for all 6 reps.  Save your arms for the rowing and focus on speed and power with an aggressive dip-drive-redip using the legs and hips.  Catch the bar with locked out arms rather than pressing it the last couple of inches.  Your score will be the number of rounds complete plus any additional reps.
Post your score to comments!