Tag Archives: training

Rest Day 6/15/13: Happy Father’s Day!!! – Checkout the RRT!

Posted on by
Reply
My Dad participating in a Renegade Rowing Workshop at the Newport Navy Base earlier this year!

My Dad participating in a Renegade Rowing Workshop at the Newport Navy Base earlier this year!

Rest Day:

Happy Father’s Day!!!

I hope everyone can get out and enjoy the day with their Dad!  If possible, take him out rowing or show him how to erg.  Or perhaps just let him relax and enjoy the day.  Anyways, give him a hug and do something fun!

Love You Dad!

Checkout What the Renegade Rowing Team has been up to!
RRT Prepping for there epic end of term Renegade Rowing WOD on Wednesday.

RRT Prepping for their epic end of term Renegade Rowing WOD on Wednesday.

RRT Run to CFB RRT Thor H 1k RRT LaunchingLast Wednesday we had the final practice of a six week term where the Renegade Rowing Team learned to scull in both singles and a quad.  We capped everything off by rowing 2k on the water in a quad, running 1 mile to CrossFit Boston, performing a 1k test on the Concept2 Ergometer, running 1 mile back to the boat, and rowing 2k on the water back to CRI.  All in all it took them 1:20.54 from launching to landing at CRI.  The fastest 1k by long time Renegade Rower, Thor H., was 3:35.  Here are some pictures and video of them as they attacked this epic Renegade Rowing WOD.  If you’d like to get in on some of the action toward the end of July when we start our next term please shoot me an email – pat@renegaderowing.com

Smooth Is Fast!  Row Strong!

Rowing WOD 6/14/14: 1,500m Row – Post Time and Avg Split

Posted on by
Reply
RRT Prepping for there epic end of term Renegade Rowing WOD on Wednesday.

RRT Prepping for their epic end of term Renegade Rowing WOD on Wednesday.

Rowing WOD:

1,500m Row @1k+2

In two weeks we will be testing our 1k again.  Today and next Saturday will provide an opportunity to work on pulling consistent splits close to our 1k goal over longer time domains.  Today’s goal should be to have a solid sprint start and then settle to a pace that is 2 split seconds slower than the pace you would like to hold for you 1k test.  Get in a good warmup and really execute.  There is only one piece today, so in the last 250m be sure to sprint all out and leave nothing in the tank.

Have a great weekend!

Post your time and average split to comments.

Rowing WOD 6/13/14: “CFRowing WOD” – 1,000m Row, 10 Thrusters, 10 Pull Ups, 10 Push Ups… – Post Time

Posted on by
Reply

Rowing WOD:

Final WOD on Saturday at the CFRowing Trainer Course!

“CFRowing WOD”

Complete for Time …

1,000m Row, 10 Thrusters (95/65 lbs.), 10 Pull Ups, 10 Push Ups

800m Row, 8 Thrusters, 8 Pull Ups, 8 Push Ups

600m Row, 6 Thrusters, 6 Pull Ups, 6 Push Ups

400m Row, 4 Thrusters, 4 Pull Ups, 4 Push Ups

200m Row, 2 Thrusters, 2 Pull Ups, 2 Push Ups

This WOD is usually pretty epic after a whole day of rowing at the CrossFit Rowing Trainer Course.  It’s estimated that you row around 20k throughout the day.  For those that have attended the course, you know how much learning to row efficiently pays off in Rowing WODs like this.  Shane Farmer, Head CrossFit Rowing Coach, completed this in around 15 minutes last time I saw him.  Grab a friend, show them how to row efficiently, put a 25 minute time cap on the clock, and get after it.

Post your time to comments and consider taking a CrossFit Rowing Trainer Course in your area!

Rowing WOD 6/11/14: 3RFT – 500m Row, 10 Shoulder to OH, 15 Hollow Rocks, 20 Ball Slams – Post Time and Splits

Posted on by
Reply

Rowing WOD:

RRT Getting after their first Rowing WOD on the Water last week!

RRT Getting after their first Rowing WOD on the Water last week!  Imagine doing this one on the water…

3 Rounds for time…

500m Row (@1k to 2k Pace)

10 Shoulder to overhead (155/105 lbs.)

15 Hollow Rocks

20 Ball Slams (20/10 lbs.)

Today’s Rowing WOD is an opportunity to work on moving through your hips and developing core to extremity power.  After rowing 500m you’ll be slightly gassed, so be efficient and move the barbell with your legs and hips.  The most efficient way to perform shoulder to overhead with this type of weight is a push jerk or split jerk.

RR Hollow Rock1RR Hollow Rock2The jerk allows you to jump the weight up with the legs and catch it strong with locked out arms and active shoulders.  Be ready to get under it so you don’t have to press it out overhead.

RR Ball Slam1In rowing, posture is an important skill that must be learned and developed.  Exercises like  bird dogs, curl ups, and planks will develop core stability for those long sessions in the boat.  Along with core stability, we need to be able to engage the whole core while in motion and transfer force from head to toe in a powerful manner.  Today’s Rowing WOD delivers that not only through rowing 500m, but with hollow rocks and ball slams.  On the hollow rocks everything should be tight and connected.  If a coach were to push down on your feet your hands would move up the sameRR Ball Slam2 amount.  For the ball slams get the ball as high above your head as possible and then put your whole body into slamming it to the floor.  Be sure to catch the ball on the bounce by getting low and following it to the floor.

Report your time and average 500m splits to comments.  Have some fun and get after it!

Rowing WOD 6/10/14: 8 x 250m w/ 1min Rest – Post Avg Splits

Posted on by
Reply

Rowing WOD:

CFRowers Getting After it!

8 x 250m w/ 1min Rest

  • @1k Split and Stroke Rate

We will be testing our 1k in three weeks to push ourselves and see if we’re progressing.  Today’s focus is executing a 1k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row every piece just as you would during your 1k.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 1k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Use the mental cues and fixes you practiced in yesterday’s 10k to be positive and attack!  You want to be in control of your 1k, embrace the pain, and enjoy the glory.  It all starts here.  Here’s to a fun three weeks of training.  Do it!

Post your Splits and Thoughts to comments.