13: 3RFT – 300m Row, 5 Deadlifts, 10 Box Jumps – Post Time and Goal for 13.2

Posted on March 14, 2013 by Renegade Rowing

The Renegade Rowing Team starts up in April! Click here to check it out and register!

Rowing WOD 3/15/13:

Everyone will be out on the water soon!

3 Rounds For Time …

300m Row

5 Deadlifts (225/155 lbs)

10 Box Jumps (24/20 in)

13.2 is here! In honor of the second week of the Games, today’s Rowing WOD is an opportunity to get used to deadlifts and box jumps. This is a short one, but try to find an efficient rhythm for both the deadlift and the jumps because you’ll need it for that 10 minute AMRAP in 13.2.

In terms of our work on rowing, this is a great opportunity to practice top end speed for both the start and finish of a 2k. Who knows what will be coming out of the hopper next week, but it very well could be a 2k. 13.1 was a couplet with a 17 minute time domain. 13.2 is a triplet with a 10 minute time domain. I think it’s about time for a 7-8 minute time domain with a single modality.

Get after each 300m piece, have some fun, and let us know what your goal is for 13.2 this week.

Post your time to comments.

Rest Day 3/14/13: Find a local rowing club! Join a learn to row program!

Posted on March 13, 2013 by Renegade Rowing

Rest Day 3/14/13:

Sculling at Craftsburry

Find a local rowing club and join a learn to row program!

Recently I was emailed by Jennifer who is a follower of the CrossFit Rowing Facebook Page and Renegade Rowing. She learned to row last year and wanted to spread the word for other interested athletes in the NY and NJ area looking to row.

This year the East Arm Rowing Club Learn-to-Row Program begins with an optional technical session at the West Point Boathouse on Saturday April 13 at 9 a.m. ($7 fee), continues with on-the-water practices starting the week of April 21, and culminates with the annual “Greenwood Lake Challenge” for the Sullivan Cup Sunday, June 2 beginning at 9 a.m.

For more information on the East Arm Rowing Club Learn-to-Row program, including a registration form and waiver, click here.

Renegade Rowing Team

Renegade Rowing Team post Race!

If you’re in the Boston area you should come checkout the Renegade Rowing Team. Our goal is to learn to row and race on the Charles River! We will be starting the first week in April. Practices will be Tuesday and Thursday mornings from 5:30 a.m. – 7:00 a.m. out of the Community Rowing Boathouse in Brighton. Our goal is to be competitive and race in a regatta every 2 months. A link for registration will be up on the Renegade Rowing site soon. In the mean time email Coach Pat with any questions! pat@renegaderowing.com

Post any local rowing clubs and programs you know of in your area to comments!

Rowing WOD 3/13/13: 1k, 50 DU, 30 WB … – Post Time and Average Splits

Posted on March 12, 2013 by Renegade Rowing

Rowing WOD 3/13/13:

Wicked Good Nutrition’s Alex Black on Wall Balls

For Time …

(15min Cap)

1k Row, 50 Double Unders, 30 Wall Balls (20/10 lbs),

500m Row, 25 Double Unders, 15 Wall Balls,

250m Row, 15 Double Unders, 10 Wall Balls

13.2 will be announced later tonight! What will it be? People around here are guessing it will be heavy. What would you like to see? What would you not like to see? I would love to see a 2k pop up in the next 4 weeks, but we’ll see what happens.

In the first week of the Open we saw a basic body weight movement, the burpee, paired with a complex lift, the snatch. When attacking this couplet it helped to have a game plan and your movement had to be efficient. It’s almost guaranteed there will be more challenging couplets and triplets that require both efficiency and a game plan.

Today’s Rowing WOD should be attacked with a 2k in mind. It will also give you an opportunity to practice efficient movement and accuracy with the double unders and wall balls in the heat of battle. Row the first 1k at 2k pace just like you would row the first 1,000m of your ideal 2k. Don’t be afraid to go after it! In the second round row the 500m as if it were the third 500m of your ideal 2k. Execute and don’t let the spilt go higher than 2k+1. In the third round it is all down hill. Go all out and see how fast you can sprint 250m, just like the finish of your ideal 2k.

Post your guesses for 13.2, your overall time, and your average splits for the 1k, 500m, and 250m to comments.

Rowing WOD 3/12/13: 5x800m w/ 2min Rest – Post Splits

Posted on March 11, 2013 by Renegade Rowing

Rowing WOD 3/12/13:

5 x 800m w/ 2min Rest

The Renegade Rowing Team is coming! Get on the Water with us starting in April! Email pat@renegaderowing.com if interested!

1st @2k Pace (w/ Start)

2nd @2k+3

3rd @2k+2

4th @2k+1

5th @2k

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…

13.2 will be announced in a couple of days! Will it be a 2k? Better get ready just in case. For those of you fighting to break that 8min or 7min mark today is a day to get after it. Try to pick a slightly faster split then you rowed on Saturday.

Post your Average 500m Splits for each piece to comments.

Rowing WOD 3/11/13: “Snow Drifts” – 2x17min w/ 4min Rest – Post Distance

Posted on March 10, 2013 by Renegade Rowing

Rowing WOD 3/11/13:

“Snow Drifts”

2 x 17min w/ 4min Rest

as follows …

5′ @22 s/m, 4′ @24, 3′ @26, 2′ @28, 3′ @26

Last week we hit “The Castle” to focus on ratio and rhythm. Today’s Rowing WOD is another opportunity for everyone to keep working on a sense of form and rhythm without the pressure of intensity and competition. Sometimes it’s good to slow down and dial in that technique. Pressure should be a moderate to hard steady state. That means you can get out short sentences but it’s difficult to maintain a detailed conversation.

In today’s Rowing WOD the focus is developing rhythm and endurance. Another word for rhythm in rowing is Ratio. By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

Slingshot Hands Away will be key when we get on the water!

When going from a 26 stroke rating to a 28 you should focus on more pressure with the legs and quickly redirecting the hands through the finish. Think of a slingshot as you pull the hands in and release them quick and smooth away. This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery. When the rating shifts down from a 28 to a 26 be sure to perform a ratio shift and try to maintain the same split. Focus on pushing a little harder and take an extra second to breath on the recovery to bring the stroke rating down.

Post distance rowed to comments along with songs that helped you stick to each rating!

Music can motivate us to push harder and row longer, but it can also give us a sense of timing. We might have to start calling it Music Monday’s if this catches on, but for now just have some fun trying to row to the rhythm of the music. Please add to the playlists any songs that help you stick to a certain rating and keep pushing hard!

Below is the start of a list of songs for various stroke ratings. If you were to use a music editing program like garage band to clip the songs into segments then you could perform today’s Rowing WOD completely in time to your favorite jams.

If you have Spotify, I’ve created a playlist for each stroke rating. Each playlist is named “Renegade Rowing @(insert stroke rate)”, so for songs that you could row to at a 20 the playlist is named “Renegade Rowing @20″. If you have favorite songs that go well at certain stroke ratings please feel free to add to the playlists on Spotify. Thanks Mike T. for kick starting this project and I hope this helps motivate everyone to find better rhythm and ratio!

20 s/m: Renegade Rowing @20

22 s/m: Renegade Rowing @22

24 s/m: Renegade Rowing @24

26 s/m: Renegade Rowing @26

28 s/m: Renegade Rowing @28

30 s/m: Renegade Rowing @30

32 s/m: Renegade Rowing @32

34 s/m: Renegade Rowing @34

36 s/m: Renegade Rowing @36