Tag Archives: Strength

Rowing WOD 2/24/16: Start Practice for CRASH-B 2016

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Rowing WOD:

The Men getting pumped for CRASH-Bs at last months Renegade Rowing League!

5 x 15 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between

  • 3 stroke start (1/2, 3/4, Full)
  • 7 strokes high (@34-40 s/m)
  • 5 stroke settle (immediately settle to race pace)
  • Post the number of strokes it took to settle to comments.

With CRASH-B’s coming up this weekend you want to make sure your start and settles are dialed in, so use the Rowing WOD as a good warmup for a lift or other conditioning workout you’d like to do today.  Try to settle immediately on the next stroke after your high 7.  Share your experience to comments!

S&C WOD 2/22/16: “High Noon Mod” – 12-10-8-6-4-2 of Row, BJ, and PU – Post Time

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Who’s going to come cheer us on at CRASH-B 2015?  It takes place this Sunday, February 28th at Boston Universities Agganis Arena.  If you’re competing, today is a great day to practice you race warmup and a few starts.  Get pumped, race day is coming!

Game Faces are on! Bring on that 2k!

Game Faces are on! Bring on that 2k!

Strength and Conditioning WOD:

“High Noon Mod”

For Time Complete 

12-10-8-6-4-2

Row for Calories

Box Jumps (24/20)

Push Ups

In today’s Rowing WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 10 calories, 10 box jumps, 10 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to the end first? 3-2-1 Go!

Post time to comments!

Rowing WOD 2/20/16: 5x1k w/ 4min Rest – Post Fastest and Slowest Times/Splits

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Rowing WOD:CFRowing Trainer Course Drills

5 x 1k w/ 4:00 rest

  • Execute Race Pace
  • Row like it’s the middle 1,000m of a 2k

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.

Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 2k and Rowing WOD. Below are some goals and times to think about.  Our next 2k will be at CRASH-B’s on February 28th!

Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

S&C WOD 2/19/16: AMRAP12 – 12 Air Squats, 9 Push Ups, 6 Box Jumps, 400m Row – Post Score

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Strength and Conditioning WOD:

The RRC attacking the 2k Row!

AMRAP12

12 Air Squats

9 Push Ups

6 Box Jumps

400m Row

  • Post Score to Comments.

CRASH-B’s is almost here!  February 28th all of our hard work gets put to the test.  Get in some solid work each day from now until then and be sure you’re recovering and feeling good.

Today’s Focus is Strength and Conditioning. Practice full range of motion in all movements.  If your form is solid, then go as fast as possible.  Push the intensity and get fired up like it’s the third 500m of our CRASH-B’s 2k.

Get after it and have a solid weekend!

Video Review 2/18/16: How can Kevin help you?

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How’s it going Renegades? Today we’re taking a look at Kevin mid race. This is a video review that I put together to help him and you develop your stroke and find new areas to improve upon. I’ll be posting regular video reviews about once a week, usually on Thursdays. If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in the comments. If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to pat@renegaderowing.com.

Also, if you’d like to join in the fun in person, the Renegade Rowing Club practices every Thursday morning at 6am and Wednesday evening at 6pm.  Everyone is welcome, just let me know via email – pat@renegaderowing.com, and I can get you the details on how to get started and join the group. Share your thoughts to comments and get fired up for CRASH-B 2016!