Tag Archives: sports

Rowing WOD 11/3: 6 x 2′ On, 1′ Off (varying rate) – Post Avg Split For Each

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Rowing WOD 11/3:

Join the Renegade Rowing Club @CFB Tuesdays at 8pm, Saturdays at 8am!

6 x 2min On, 1min Off as follows:

2′ @ 20 s/m (+9 sec above 2k avg split)

1′ rest

2′ @ 22 s/m (+7 sec above 2k avg split)

1′ rest

2′ @ 24 s/m (2k split +5)

1′ rest

2′ @ 26 s/m (2k+3)

1′ rest

2′ @ 28 s/m (2k+1)

1′ rest

2′ @ 30 s/m (2k)

Today marks the first day of the Renegade Rowing Club for winter training.  Can you believe it?  There are holiday cups at Starbucks, decorations up in stores, and I might have even heard some holiday music on the radio.  The best part of it all is that CRASH-B’s is right around the corner.  Yes, they may not be until February, but time flies over the holidays.  So we’re kicking off winter training today and we’re going to continue to perfect our technique, hone our 2k tactics, and build our confidence to crush that erg every single week until CRASH-B’s.  If you want to join us just follow along and fit a few Rowing WODs in every week, along with your normal training and lifting in the gym.  Choose WODs that will build upon your weaknesses and don’t be afraid to crush your favorites.

Today we’ll review three key skills to rowing on and off the water.  Posture, Control, and Connection.  After a couple of drills we’ll be hitting today’s Rowing WOD.  Really control the stroke rating and fight for the prescribed split.  Be smooth and be consistent every stroke.  During the rest paddle in slow motion, really emphasizing and thinking about the timing of the stroke and where your body is in space.

Post your Average 500m Split for Each Piece to Comments!

Rowing WOD 11/2: AMRAP 10 − 250m Row, 2 HSPU(increasing) – Post Avg Split and Total HSPU

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Kenny Crushed the 2k Row @CFB on Wednesday! 6:37!

Rowing WOD 11/2:

As Many Rounds As Possible in 10 minutes of …

250m Row

2 Hand Stand Push Ups (Add 2 HSPU every round)

***The second round would look like this:

250m Row

4 HSPU … etc.

Functional movements like squats, deadlifts, kettle bell swings, box jumps, wall balls, and ROWING require a constant awareness of midline stability and core strength.  In order to achieve the smooth, powerful motion we’re looking for in all functional movements we must be able to maintain a solid midline at all times.  Today’s Rowing WOD is a good burner that will test that midline stability.  If you have hand stand push ups be sure to keep that midline locked in through the whole motion.  If you don’t have hand stand push ups modify by kicking into a hand stand, pausing to make sure you have the midline tight, and then kicking back down.  Once you’re back on the floor do a regular push ups before kicking into the next hand stand.  All athletes should look to go hard on the row, but fight for consistent splits each round.

Post your average split and total hand stand push ups to comments!

Rest Day 11/1: Where Are You Training This Winter? – Share!

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Rest Day 11/1:

Where Are You Training This Winter?

The time to start thinking about CRASH-B’s is finally here!  The CRASH-B’s are the Indoor World Rowing Championships held in Boston every February at Agganis Arena.  They’re put on by Concept2 and are an awesome goal to train for this winter.  Anyone can sign-up and compete.  The distance is 2,000m and all of the ergs are connected and displayed for the crowd up on the jumbo-tron.

So, if you’re planning to compete at CRASH-B’s or any other indoor rowing event this winter give a shout out and let us know where you’re training!  Post to Comments and Facebook!

If you’re in Boston and would like to train for CRASH-B’s come check out the Renegade Rowing Club at CrossFit Boston.  We’re holding our first class this Saturday at 8am.

Rowing WOD 10/31: “Ghost Row” – 2k Row w/ 5 Lateral Erg Burpees EMOM – Post Time

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Rowing WOD 10/31:

“Ghost Row”

2k Row

w/ 5 Lateral Erg Burpees Every Minute On the Minute

Happy Halloween!  For those affected by Hurricane Sandy I hope you’ve made it through safely.  Stay strong and stay safe!

Today’s Rowing WOD should provide some fun and burn some calories before all the trick or treating.  This is a great one to challenge a training partner with!  If you’re a novice rower pick one split that you can confidently hold for every stroke that you’re on the erg.  Focus on smooth rowing and being efficient.  If you’re a Vet try to hold your 2k goal split each time you’re on the erg and practice your quick release transitions getting the feet out to do the burpees.  Be sure to push both thumbs down as you pull your toes up to loosen those straps.  Remember, every minute on the minute you must complete 5 lateral erg burpees!

Post your time to comments.

Rowing WOD 10/30: 3 RFT – 1′ Row, 1′ AS, 1′ Rest – Post Totals – meters and squats

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Rowing WOD 10/30:

3 Rounds For Time

1min Max Distance Row

1min Max Rep Air Squats

1min Rest

As rowers we seek to develop the strength and power of our legs.  As Athletes training for General Physical Preparedness we seek to develop the core and our ability to extend the hips.  The combination of the two if done well can produce amazing rowers.  Take a look at gold medal winner Erin Cafaro for example.  However, if done poorly, the combination of rowing, strength, and fitness can tear the body apart.  Today’s Rowing WOD is a great example.  If you throw caution to the wind, flail around on the erg, and let your knees cave in the squat you will hurt something.  Focus on good posture in both the rowing and air squats and keep good control through the whole range of motion.  Go hard and push your limits, but don’t compromise your form.

Post Total Meters and Total Air Squats to Comments.