Rest Day:
Inspire Someone Today!
Whether it’s your training partner, friend, family, or complete stranger, find a way to inspire them and fight for their goals. Help drive their passion and pursuit of a better self. Show them what you take pride in and how hard you work for what you believe in. Find a way to motivate them and do what needs to be done.
Rowing WOD:
Buy In: 1 Mile Run (easy pace)
Strength: Front Squat 6 x 3
Metcon: Barbell Fran – 21-15-9
Cash Out: 2k Row @5k+3 Pace
The Boston College Men’s Crew Team hit the classic benchmark wod Fran with empty barbells and a focus on power with the hips. It’s great for feeling the power we need 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 load, times, and splits to comments.
Rest Day:
Who’s on your team?
Every day you go to work there is a team of people you work with. Every day you go to the gym there is a team of people holding you accountable and pushing you. Every day you go home there is a team there to support you and love you. Recognize your team. Support them by working as hard as you can every single second of the day and you’ll make them better.
Fall is here. Set a goal, whether it’s a competition or a benchmark, and let’s get after it. Here is a little video of the Renegade Rowing Team. After 8 weeks of training, they learned to row together and push themselves at the Rumble on the River. If you’d like to attack your goals and have an awesome team to help you get there, come check out Renegade Rowing – either Online or in Boston!
Rowing WOD:
1. 2k Row @5k+8
2. 1 Mile Run (moderate pace);
3. Deadlift
4. Partner WOD For Time …
5. 1 Mile Run (easy pace)
6. 2k Row @5k+8
Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down. The deadlifts are for strength and muscular endurance. Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat. Push hard in the metcon and get that heart rate and breathing up. This is the Third practice that the Boston College Men’s Crew Team did with Renegade Rowing. If you can do this on the water even better! This practice should take no longer than 2 hours. Cut out some of the running/rowing if you’re strapped for time.
Post your load and number of reps for the Deadlift, time for the metcon, and splits held for the rowing and running.
Rowing WOD:
5 x 1k w/ 3:00 rest
While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence! Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes. Have a game plan for each piece including the split and stroke rating you want to hold. Ideally each piece will be done consistently or a little bit faster. If you’re working on efficiency or sequencing, focus on one fix each piece. Perhaps you find your breath and rhythm on the first. Or maybe it’s sequencing and body preparation that needs attention on the second. If you choose the right pace it will build your confidence and you will be ready to tear up your next 5k and Rowing WOD.
Post your average splits and stroke ratings for each piece to comments!
Renegade Rowing 