Tag Archives: training

Rowing and Conditioning WOD 3/15/14: 10x:40 On/:20 Off, Re-Test “Nancy in a Boat” – Post Splits and Time

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Renegade Rowing Workshop is next weekend at Mt. Strength CrossFit in Winchester, MA!  Click Here to Sign Up!

Rowing WOD:

CFB getting after some rowing! Renegade Rowing Team Sign Ups!

CFB getting after some rowing! Renegade Rowing Team Sign Ups!

10 x :40 On, :20 Off (Race Pace)

  • Post Goal Split for Next 2k and Results to Comments.

Conditioning WOD:

“Nancy in a Boat”

5 Rounds For Time

500m Row

15 Overhead Squats (95/65 lbs.)

  • Post Time and Average Split to Comments.

Strength WOD:

6×3 Shoulder Press @82.5%

  • Post Loads to Comments.

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 10 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover.  Focus on your breathing and form.

The first two pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last two pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 10 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

Our next 2k is about two weeks away!  Really dial in your game plan and attack each piece.  This is when you should have your race plan dialed in and really get comfortable with pulling the splits you plan to hold during the race.  Focus on consistency and make every single stroke count.

When you attack Nancy in a Boat pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the Overhead Squats at full intensity.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  Try to improve your “Nancy in a Boat” time from last week!

Strength WOD 3/14/14: EMOM12 – 2 Power Cleans + 1 Jerk – Post loads

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Looking for help on the Concept 2 Ergometer? Come to the Renegade Rowing Workshop at Mt. Strength CF next weekend! – Sign Up Here!

Rowing WOD:

Kat hitting a full finish!

Kat hitting a full finish!

10 x 15 Strokes On / 15 Strokes Off

  • 5 Strokes at Race Pace
  • 10 Strokes Sprint (Negative Splits)
  • Post lowest split hit on 15th stroke to comments.

Strength WOD:

EMOM12

2 Power Cleans + 1 Jerk

  • Heavier than last week.
  • Post Loads to Comments

Superset:

5×6 Pull Ups

5×6 Dips

Conditioning WOD:

AMRAP4

4 Power Cleans (115/75)

4 Lunges (2 each in front rack)

4 Burpees Over The Bar

  • Post Rounds + Reps to Comments.

Today’s focus is power, so get after those Power Cleans and Jerks!  Then get strong with pull ups and dips.  I hope your training is going well and everyone is getting excited for “14.3”!  Keep working hard and let us know how it’s going.  I would love to hear how you guys do at 14.3 as well!

All the best!

-Coach Pat

Rowing and Strength WOD 3/13/14: 5x800m Row w/ 2min Rest, 6×3 Back Squat @82.5% – Post Splits and Loads

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Renegade Rowing Workshop – Saturday, March 22nd @Mt. Strength CrossFit in Winchester, MA – Sign Up Here!

Rowing WOD:

Smooth Is Fast! The RRL in action!

Smooth Is Fast! The RRL in action!  Checkout the RR Team Page and the RRL 1k Page!

5 x 800m w/ 2min Rest

1st @2k Pace (w/ Start)

2nd @2k+3

3rd @2k+2

4th @2k+1

5th @2k

  • Choose split based off of last Tuesday’s Rowing WOD.
  • Should you go faster or slower having done another 2k?
  • Post Average Split for Each to Comments.

Strength WOD:

6×3 Back Squat @82.5%

  • Post Loads to Comments

Conditioning WOD:

4RFT

200m Run

15 Push Ups

  • Post Time to Comments.

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 800m of work and 2 minutes of rest.  Use the first piece to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all five pieces.  Write down the splits you would like to hold (ex: 2:00, 2:03, 2:02, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

Afterwards get in some good mobility and make sure you’re moving well and recovered for the Back Squats.  Give them all you’ve got.  The conditioning wod should be a great burner to finish with.  Have fun and get after it!

Rowing WOD 3/12/14: Race Pace – 2x1k, 2x500m, 2x250m – Post Splits

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Rowing WOD:

The Virtual Boats projected on the wall at the Renegade Rowing League on Saturday!

The Virtual Boats projected on the wall at the Renegade Rowing League – Checkout the RRL 1k taking place in May!

Race Pace

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 Rest

  • Post Avg Splits to Comments

Conditioning WOD:

5RFT

5 Toes to Bar

10 Box Jumps (24/20 in.)

15 Push Ups

  • Post Time to Comments

Strength WOD:

Superset:

6 x 1min Plank (Cycle through Front, Side, Side)

6 x 10 GHD Sit Ups

High Intensity is your ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Race Pace and is a test of your ability to consistently perform under pressure.  Set the monitor for Intervals Variable and input 1k, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec rest.  Pick the 500m Split and Stroke Rating you plan to hold as your race pace for your next 2k.  For each distance execute that pace (split and SR) as consistently as possible.  When you repeat a distance try to be even more consistent and imagine each stroke takes you closer to a PR.

Remember, the goal is to row at race pace for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits for each piece to comments.

Strength WOD 3/11/14: 6×3 Deadlift @82.5% – Post Loads

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Rowing WOD:

The Ladies of the Renegade Rowing League getting after it in Heat 1 on Saturday.

12′ CAS24 (Castle @24s/m)

2′, 2′, 2′, 2′, 2′, 2′ (@22, 24, 22, 24, 22, 24)

6′ Mobility

12′ CAS28

2′, 2′, 2′, 2′, 2′, 2′ (@26, 28, 26, 28, 26, 28)

  • Post Distances to Comments

Strength WOD:

6 x 3 Deadlift

  • Post Loads to Comments

Conditioning WOD:

AMRAP6

3 Overhead Squats (115/75 lbs.)

3 Handstand Push Ups

30 Double Unders

Today’s focus is Strength!  Get in a good warmup with the Rowing WOD and mentally prepare to go big for the Deadlifts.  If you have a solid setup in the Deadlift and stay connected as you squeeze the weight off the floor, the next time you hop on an erg you will pull numbers you’ve never seen before.  Dialing in the details of the basic lifts like the deadlift and the back squat can transfer both strength, power, and body awareness to your stroke in the boat.  Keep training your endurance and aerobic capacity, but be sure you have the strength to support your stroke when you need it most!

Get Strong and Share your experience!