Tag Archives: sports

Rowing WOD 10/18/13: “Regatta Gone Mad” – Post Time

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Rowing WOD 10/18/13:

WW Raced twice at the Textile in Early October

WW Raced twice at the Textile in Early October

“Regatta Gone Mad”

50 Deadlifts (95/65 lbs)

2k Row

25 Power Cleans (95/65 lbs)

2k Row

50 Push Ups

When training for big races rowers will enter two or three events in one day at smaller regattas leading up to their main race.  Think of the Games, going from one WOD to another WOD within a matter of hours.  Now imagine the WODs are back to back 5k rows or back to back 2k rows that are max effort as fast as your mind and body will go.  It sounds crazy but if rowers can get through a couple of long regatta weekends in early October they’re much more prepared when late October rolls around.  When they only have one race to focus on they’re fresh and mentally strong.  Getting through a tough workout can really build your confidence when it comes time to push the intensity on race day.  Today’s Rowing WOD is on the longer side.  Focus on good efficient movement and stay mentally strong during the row.  This will give you a taste of what it’s like to row back to back races at a regatta.

Post your time to comments!

Rest Day 10/17/13: Where do you row? In a Gym? On the Water? With a Rowing Club?

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Rest Day 10/17/13:

Where do you row? In a Gym? On the Water? With a Rowing Club?

Rowing as a sport has been exploding over the last couple of years.  I’d love to hear from everyone.  Where do you row?  I’ve been in touch with many followers of the Renegade Rowing WOD as well as gym owners who have started their own rowing clubs.  If I can help you take rowing to the next level please let me know.

It’s been said that Rowing Is Passion!

How do you incorporate rowing into your everyday training and what makes you passionate about this amazing sport?

Renegade Rowing was lucky enough to be interviewed by Alexa Pozniak of Boston.com for a video and article on why rowing can be such a great fitness tool and how local rowers are training for the Head of the Charles.  Having the opportunity to spread my knowledge and passion for the sport with the athletes of Wayland-Weston Crew, Boston College Men’s Crew, CrossFit Boston, and followers of Renegade Rowing is what I live for.  Seeing all of you improve and find passion in rowing is what it’s all about.  Feel free to share this video and article with your friends and look us up when you’re in Boston.

Rowing WOD 10/16/13: RR Warmup, SDHP, Team Chipper, RR Warmdown – Post Scores

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Rowing WOD 10/16/13:

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

BC Men Spinning at the Canoe Kayak Dock – close to the finish line of the HOCR

1. 2k Row @5k+7

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Sumo Deadlift High Pull @75/55 lbs.

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. Perform in Teams of 4 – Split Up Work As You See Fit

  • 50 Slam Balls (20/15 lbs.)
  • 100 Partner Squat Med Ball Throws (20/14 lbs.)
  • 100 Ring Rows

5. 1 Mile Run (easy pace)

6. 2k Row @5k+7

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The sumo deadlift high pulls are for power and speed on the drive.  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.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  They performed this last week in preparation for the Head of the Charles this weekend.  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 scores to comments.

Rowing WOD 10/15/13: 10x1min Race Pace w/ 45sec Rest – Post Avg Split

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Rowing WOD 10/15/13:

Head of the Charles is this weekend! Get Excited!

Head of the Charles is this weekend! Get Excited!

10 x 1min Race Pace

w/ 45sec Rest

  • Row Each Minute As Follows:
  • :30 @32 s/m
  • (then Ratio Shift)
  • :30 @30 s/m (Hold Same Split)

We’ve been working on ratio and shifting up and down the stroke ratings.  Today’s Rowing WOD is all about putting that ratio shift to work in a race situation.  Whether you’re on the water or on the erg the ability to ratio shift will allow you to breathe a split-second longer and under stroke your opponents.  Essentially you’ll become more efficient and be able to store up a bit of extra energy/focus to walk through someone later in the race.  Keep in mind this is at race pace and will be tough to maintain as you fatigue, so stay sharp and mentally strong.  Focus on squeezing with the legs and having quick hands out of the finish.  When you shift from a 32 to a 30, push a little more with the legs, have quick hands, then lengthen out the slide on the recovery.  Take a good breath and settle right to the 30 stroke rating.  The goal should be to maintain the same split through the whole minute.

Post your average split for the workout to comments.

Rest Day 10/13/13: Go For a Run! Good Luck at NH Championships!

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Rest Day 10/13/13:

During head race season, crews warmup with a 5k row. Then they race back. Epic!

During head race season, crews warmup with a 5k row. Then they race back. Epic!

Go For A Run!

There a couple of awesome half marathons this weekend including the BAA Half in Boston and the Newport Half down in RI.  Good luck to all those competing!  If you’re not participating in a race this weekend get outside a go for a nice recovery run.  Nothing crazy, just get outside, get moving, get warm, and get your breath going.

Good Luck at NH Championships!

This weekend is the second race weekend of the regatta season in New England.  Yesterday was the Head of the Housatonic down in CT and today is the NH Championships.  Good luck to all crews in their final prep race for the Head of the Charles!  Get after it!