Rest Day 11/25:If you want to be your best you’ll need others to push you and help you be your best in training. Checkout how the Renegade Rowing Club pushes and supports each other even in their warmup. Surround yourself with good people and the possibilities are endless.
Share your team to comments even if it’s a solid training partner. They’re priceless!
Rowing Feet Out! Well done staying connected to the footboards through the finish!
Today we’re continuing our work and discovery of maintaining pressure through the drive so that we can have a clean, balanced finished. The goal is to be smooth an efficient stroke after stroke to save energy for later in the race, like the 3rd 500, when things really get tough. When rowing feet out try to suspend all the way through the drive. Time the finish so that you don’t tuck the hips, fall off your sit bones, and/or dump down into the finish. The idea is to focus on pointing the toes just as you draw the arms to the body. If you can imagine placing your body at the finish so it can immediately swing forward with control then you’ll be ready to breath and get hungry for the next catch.
In today’s workout dial in that suspension each piece and be consistent with your pressure. You should aim to keep your split to the prescribed pace +/-1 spilt second. In the coming weeks we’ll be building up to longer pieces at race pace, so build up your confidence now by picking a split you can hold every piece. If you execute each piece according to plan then get after it on the last one and see how much you have left in the tank. When things get tough always focus on your breathing and being consistent with your effort on each stroke. Smooth is fast!
Post your average split for each piece to comments!
Here are a couple of videos from the drills we covered last Tuesday with the rear of the erg elevated and rowing feet out.
Chest to the deck!
Do you have what it takes to step up to the plate and execute when it counts? Sport provides us an opportunity to compete and test ourselves and others. By learning to push someone else, we learn to push ourselves. Don’t let your competitor off easy. Push them.
And Get Up!
Today’s Rowing WOD should be performed with at least three people, but can be a good challenge for the whole gym. All you need is two ergs. On 3,2,1 Go! Two athletes begin by doing 5 burpees (jumping over the erg rail each time). Then the first athlete to get to 300m on the erg wins. If the race is close, the first athlete to pull ahead by 5 meters after the 300m mark wins. If no one takes it by 800m the competition is a draw and both athletes get off. Otherwise the winner stays on to challenge the next athlete in line. Repeat as long as time allows or until there are no challengers left.
Post your “King Of The Erg” and the best Average 500m Split of the day to comments.
****** And The Winner Is! ********
Last Saturday athletes from both CrossFit Boston and North Shore CrossFit pulled their first 2k of the winter season and took part in the Renegade Rowing League. The league will consist of a 2k every month leading up to CRASH-B’s. The results of last Saturday can be found below. The fastest competitors in each event won a Sculling Lesson on the Water with Coach Pat. Think you have what it takes? Then get ready for the second race of the Renegade Rowing League to be held on Saturday, December 15th at 8am. Email Coach Pat at pat@renegaderowing.com if you’re interested in having your gym join the fun.
Congrats to all competitors!
Results from the Renegade Rowing League last Saturday!
Last week we focused on suspension. As you warmup today try to feel connected to the footboards and remain weightless on your seat throughout the drive. Be sure to keep the force horizontal and don’t do any more work than you have to. For the first half of today’s Rowing WOD you should really emphasize and feel the connection to the erg through your feet. Feel nice smooth suspension every stroke.
In the Renegade Rowing Club we’ll be working on the proper way to release the pressure you create by suspending. We’ll be doing the feet out drill, rear of erg elevated drill, and $100 bill test. The goal is to suspend and push through the heel/full foot and then just as you finish the stroke keep the balls of your feet attached to the footboards. We don’t want to rely on the straps to pull us back up. Our finish should be powerful but in control. One cue is to point the toes as you finish the stroke. Also ensure that when you finish the hips aren’t tucking under. Stay on your sit-bones and transfer the weight to the front of your seat as you swing into the recovery. I know this is a lot to think about, so don’t get to caught up in it. Just be smooth and stay connected to the footboards through the bottoms of your feet.
Post your average splits from each piece to comments!
Checkout the Renegade Rowing League below! Winner’s of a sculling lesson on the water will be announced tomorrow.
Props to NSCF Rowing Club for hitting the 2k on Saturday!
Saturday we kicked off the Renegade Rowing League by crushing a 2k. Results are in and are in the process of being formatted and posted online. Many thanks to those who participated and I look forward to seeing everyone’s progress when the second 2k of the RRL takes place in December. The rowing club from North Shore CrossFit rowed a 2k from their box on Saturday and hopefully we’ll get them to come join us in Boston for an even bigger event in December.
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.
Post your distance rowed each piece!
Renegade Rowing 