Tag Archives: training

Strength WOD 2/17/14: 3×10 Deadlift @70% – Post Loads

Posted on by
1

Rowing WOD:

Thor and Terese!

Thor and Terese!

15′ PYR28 (Pyramid @28s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@24s/m, 26, 28, 26**, 24, 22)

  • Post Split @28 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26 w/ 1′Paddle Between Sets (Castle @26s/m)

2′, 2′, 1′, 2′, 2′, 1′, 2′, 2′ (@24s/m, 26**, Paddle, 24, 26**, Paddle, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR28
  • Post Splits for each 2′ segment @26

Strength WOD:

Nick and Thor all Smiles

Nick and Thor all Smiles

3×10 Deadlift @70% of 1RM

  • Be sure to get a few warmup sets in.
  • Post Load and Reps to Comments.

Conditioning WOD:

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

50 Double Unders (1 attempt unbroken)

All the Renegades!

All the Renegades!

It has been 6 weeks.  We’ve made it through one cycle of the Renegade Rowing Training Plan, members at CrossFit Boston have transformed themselves, and the Renegade Rowing Club has thrown down at the 2014 CRASH-B Indoor World Rowing Championships.  How did you do?  Did you PR your 2k or change your lifestyle?  What can you improve and how will you do better over the next 6 weeks?

RR CRASH-B Coach PatCheckout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s yesterday.  It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing.

I’m working on putting the details together for a Spring Renegade Rowing Club and Renegade Rowing League to get Masters Rowers ready for the summer season.  I’ll also be revealing how Renegade Rowing plans to grow and spread the best sport in the world to the masses.

RR CRASH-B AfternoonThe focus of today is Strength, so be sure to get in the Strength WOD of 3×10 Deadlifts @70% of the 1RM (which we tested last week).  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

CRASH-B’s – World Indoor Rowing Championships – Sunday, February 16th, 2014

Posted on by
Reply

12543436235_778ec1d8eb_z-2Good Luck All Competitors at the 2014 CRASH-B’s!

Yesterday the Boston College Men’s Rowing Team got a chance to throw down their best 2k Row with Renegade Rowing and CrossFit Boston.  Today there will be a number of BC Men and Renegade Rowers throwing down at Boston University’s Agannis Arena.  It’s been a fun winter of training thus far and I’d like to wish everyone competing the best of luck.

Looking forward to helping as many athletes and rowers as possible reach their goals!

Have Fun and Row Hard!

12544057564_bd5453e215_z

 

12544083154_0bf24c85a1_z

 

12543616735_e5b7fbddd5_z

Strength and Conditioning WOD 2/14/14: 7×1 Shoulder Press, AMRAP5 – PC, PU, BJ – Post Loads and Score

Posted on by
Reply

Rowing WOD:

Smooth Is Fast! These Renegades are ready for CRASH-B's!

Smooth Is Fast! These Renegades are ready for CRASH-B’s!

2 x 12min w/ 3min Rest

1st:

  • 2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28

2nd:

  • 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20
  • FOCUS: Rhythm and Ratio
  • Post Distances to Comments.

Strength WOD:

7×1 Shoulder Press

  • Post Loads to Comments

Conditioning WOD:

AMRAP 5min

5 Power Cleans (135/95 lbs.)

5 Push Ups

5 Box Jumps (24/20 ins.)

  • Post Score to Comments

Happy Valentine’s Day!  I hope you get a chance to spend time with someone you care about and show them how you feel.  I love everyone that has given this thing called Renegade Rowing a shot and I thank you for every day that you do your best to make our world a better place.  Now give this workout a shot and crush it!

Are you ready for CRASH-B’s or your closest indoor event?  The World Indoor Rowing Championships are this Sunday on February 16th.  Use today as a day to mentally prepare and recover.  Have fun hitting the Strength and Conditioning WOD and use the Rowing WOD to smooth everything out, breath, and mentally prepare for Sunday.  Be sure to mobilize well before and after so that there are no kinks holding you back on race day.

Bring on the weekend!

Rowing WOD 2/13/14: Peak Power and Tabata Starts – Post Max Watts and Fastest Start

Posted on by
Reply

Rowing WOD:

So fast they're a just a blur on the drive. Renegades crushing the 2k in January.

So fast they’re a just a blur on the drive. Renegades crushing the 2k in January.

Peak Power Test

  • Post Max Watts to Comments.

Tabata Row for Lowest Split

8x :20 On/ :10 Off

  • Practice your Starting Sequence each round.
  • Post Lowest Split hit to Comments.

Strength WOD:

EMOM10

2 Power Snatch

  • Ascending to As Heavy As Possible
  • Post Load to Comments.

Superset:

4×6 Pull Ups

4×6 Dips

Conditioning WOD:

AMRAP7

50 Double Unders

15 Burpees

  • Post Rounds + Reps to Comments.

The focus of today is Power and Preparation for the 2k Start, so be sure to get in the Rowing and Strength WOD.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Give us your best and share your results and experience to comments!

Who’s Ready to test the 2k Saturday or Crush It at CRASH-B’s on Sunday?

Strength and Conditioning WOD 2/12/14: 7×1 Back Squat, “Fran” – Post Loads and Time

Posted on by
Reply

Rowing WOD:

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

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.

Strength WOD:

7×1 Back Squats

  • Post Loads to Comments.

Conditioning WOD:

“Fran”

21-15-9

Thrusters (95#/65#)

Pull Ups

  • Post time to comments.

Today’s Focus is Strength and Conditioning, so attack those Back Squats and get after Fran!  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 the Back Squats.  Try to settle immediately on the next stroke after your high 7.  In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first.  If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive.  If you have time give “Fran” a shot and try to beat your score from last week, it’s an awesome challenge.

Fran is a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?  Can you dig deep and go faster than last week?

Share your experience to comments!