Tag Archives: sports

Rowing WOD 12/19: AMRAP9 − 250m Row, 6 Shoulder to Overhead – Post Score

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Rowing WOD 12/19:
Get After It!

Get After It!

As Many Rounds As Possible in 9 minutes of …

250m Row
6 Shoulder to Overhead (155/105 lbs.)
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.
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Post your score to comments!
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Rowing WOD 12/18: 8 x 500m w/ 2min Rest – Post Splits and Share your Focus

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Rowing WOD 12/18:

The Ladies getting after it at the Renegade Rowing League!

The Ladies getting after it at the Renegade Rowing League!

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

Rowing WOD 12/17: 2 x 15min w/ 5min Rest – Post Distances – Renegade Rowing League Results

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Rowing WOD 12/17:

Checkout the guys getting after it!

Checkout the guys getting after it!

2 x 15′ w/ 5′ Rest

  • 5′ @ 20 s/m
  • 5′ @ 22
  • 3′ @ 24
  • 2′ @ 26

Saturday we crushed another 2k at the second race of the Renegade Rowing League.  Results are in and can be found below.  Many thanks to all those that competed, especially the rowers that joined us from North Shore CrossFit!  The rowing club from North Shore CrossFit came down to CrossFit Boston with 5 athletes to join the Renegade Rowing Club in some friendly competition.  We held two heats with the men competing first and the women competing second.  Everyone had a blast and the winner of each event got one of the new Renegade Rowing T-Shirts.  Kaitlin Lyons also walked away with a new Renegade Rowing Hoodie for having the most improved time from the first Renegade Rowing League.  In a month of training she became 28 seconds faster.  Solid work Kaitlin!

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.

Post your distance rowed each piece!

**** The next Renegade Rowing League is tentatively scheduled for January 19th!  Get ready because it’ll be even bigger as we approach the final month before CRASH-B’s! ****

Renegade Rowing League Results 12-15-12

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The Guys Results

The Girls Results

The Girls Results

Rowing WOD 12/15: Renegade Rowing League – 2k Row – CRASH-B Style – Post Time

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Rowing WOD 12/15:

Renegade Rowing League

2k Row CRASH-B Style

Attention! Row!

Attention! Row!

* If you’re in the Boston Area come to CrossFit Boston Iron and Grit at 114 Western Ave in Allston, MA at 8am to compete Head to Head CRASH-B Style.  There’s a $10 Entry Fee and Winner’s get the new Renegade Rowing T-Shirt as well as the pride of knowing they can drop the hammer on game day.

** If you’re not in Boston then grab your friends, hook as many ergs together as you can using the RACE VENUE SOFTWARE FROM CONCEPT2, and then race each other for 2,000 meters.  Put something up for grabs, like a shirt or a meal, for the winner!

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is the second of a monthly series of 2k competitions called the Renegade Rowing League.  Once a month Renegade Rowing will hook up all of the ergs at CrossFit Boston and host a 2,000m indoor race.  Anyone is welcome to come test themselves to see how they stack up.  Each month their will be a different prize.  This month it is a new Renegade Rowing T-Shirt inspired by CrossFit Boston Iron and Grit.

If you have access to more than one erg and can get a group of friends together to compete you can join in on the Renegade Rowing League as well.  Take a picture of everyone racing and then email it and the results to pat@renegaderowing.com.  I’ll post the picture and results of your race and include everyone that competed in the Renegade Rowing League.  All those that compete in the Renegade Rowing League have a shot at the prize for the month if they win their race category.  The Renegade Rowing League will use the same event categories as CRASH-Bs.

No matter what!  Post your 2k results to comments!

Rowing WOD 12/14: 500m Row; 3Rds 5 Power Cleans, 10 Burpee Broad Jumps; 500m Row – Post Time

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Renegade Rowing League Resumes Saturday, 12/15 at 8am!

Renegade Rowing League Resumes Saturday, 12/15 at 8am!

Rowing WOD 12/14:

All For Time …

1. 500m Row (like start of 2k)

2. 3 Rounds Of:

  • 5 Power Cleans (135/95 lbs)
  • 10 Burpee Broad Jumps

3. 500m Row (like finish of 2k)

Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips.  Treat each 500 as if they were your ideal 2k.  For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace.  During the Power Cleans and Burpees work on efficient movement and connection through your hips.  Try to go unbroken and consistently jump the same distance for each broad jump.  If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning.  As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace.  When you hit the last 250m start to negative split and practice your sprint for the finish.

Post your overall time to complete all three parts to comments.