Renegade Rowing Gear is In!
Everyone has that one pair of shorts, shirt, or uni they love to crush WODs in. What’s yours?
Share a picture if you have one available.
Boston 4th of July Sunset over the Basin
Hopefully everyone had a great 4th of July and rest day yesterday. I had a blast at the Boston Fireworks, which never cease to amaze, even with a lightning storm delay.
No matter what you’ve been up to it’s always good to come back from a rest day with renewed focus and motivation to hit your training hard. Use today’s Rowing WOD to dial in your pace and strategy. Use this opportunity to firm up your 2k race plan and test out your race pace. This should be max pressure every piece. Use the first 2 pieces to practice the start, the second 2 pieces to practice the body, and the last two pieces to practice the finish.
Post your splits to comments!
Rest Day 7/1:We all have our reasons for using the Concept2 Ergometer. Is it to be faster in a boat, faster in a workout, fitter, stronger, better at another sport?
I erg because it allows me to stay fit, be a better coach, and share my passion for fitness and rowing with others.
How will you carry the erg?
In CrossFit the Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination. Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym. Today we’re carrying the Erg. Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!
The goal for each 1k Row should be to hold your average split for 2,000 meters plus 2 or 3 split seconds. In other words, row each piece at a pace of 2k+2 or 2k+3. Be consistent and work on improving one aspect of your form during each round.
Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor. Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”. This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor. If your monitor doesn’t have this feature you’ll have to use a stop watch. Check the blog tomorrow to find out how to update this feature on your monitor.
Post your time and let us know how you carried the erg!
How come we can’t just lift heavy and row hard all the time? Well some people may think that they can, but inevitably they get injured or hit a plateau. So how do we improve if we plateau? One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.
The goal of today’s Rowing WOD is to consistently pull below your 2k pace every piece. If you can negative split it even better! This an opportunity to get used to consistency and speed at race pace.
Post your average split and stroke rating. Comment on your consistency and recovery between pieces.
Renegade Rowing 