Tag Archives: training

Strength WOD 1/31/14: EMOM12 – 2 Power Cleans – Post Loads

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Rowing WOD:

BC Men's Crew had a solid week of training. This is the team hitting 5x5 Deadlifts on Monday.

BC Men’s Crew had a solid week of training. This is the team hitting 5×5 Deadlifts on Monday.

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

  • Heavier than last week.
  • Post Loads to Comments

Superset:

5×5 Pull Ups

5×5 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 get strong with pull ups and dips.  I hope your training is going well and everyone is getting excited for the Games and CRASH-B’s.  Keep working hard and let us know how it’s going.  I’ll be sure to get back to you with feedback as soon as I can.  Life’s been a bit crazy this week, but it’s great to see everyone pushing and working hard.

All the best!

-Coach Pat

Rowing and Strength WOD 1/30/14: 5x800m w/ 2min Rest and 6×3 Back Squat – Post Splits and Loads

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Rowing WOD:

Athletes warming up at the RRL last weekend

Athletes warming up at the RRL last weekend

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

  • Post Loads to Comments

Conditioning WOD:

“13.1”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45/75 pound Snatch, 30 reps
30 Burpees
75/135 pound Snatch, 30 reps
20 Burpees
100/165 pound Snatch, 30 reps
10 burpees
120/210 pound Snatch, as many reps as possible

  • Post Number of Reps 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.  I put in 13.1 in case you aren’t able to row or you have lots of time on your hand.  I’m really looking forward to retesting it, so have fun and get after it!

Rowing WOD 1/29/14: 2x1k, 2x500m, 2x250m – Post Avg 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 on Saturday!

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 Knees to Elbows

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 CRASH-B’s.  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 at CRASH-B’s.

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 1/28/14: 6×3 Deadlift – Post Loads

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Rowing WOD:

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

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!

Conditioning WOD 1/27/14: 6RFT – 250m Row, 10 Burpees, 2 Snatch – Post Time

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Rowing WOD:

The Gentlemen of the Renegade Rowing League tearing it up on Saturday!

The Gentlemen of the Renegade Rowing League tearing it up on Saturday!

10 x 10 Strokes

  • First 10 Strokes of Start (1/2, 3/4, Full, 7 High)
  • After each set pause at 1/2 slide and let the fan come to a stop and Reset Monitor
  • Post Lowest Average Split to Comments.

Conditioning WOD:

6RFT

250m Row

10 Burpees

2 Snatch (135/95 lbs.)

  • Post Time to Comments.

Strength WOD:

EMOM10

2 Snatch

  • Heavier than last week.

Superset:

5×4 Pull Ups

5×4 Dips

  • As Heavy As Possible
  • Post Loads to Comments

Start the week of strong with some focused start work and then attack the Conditioning WOD.  Be sure to focus on your setup and execution of the snatches.  On Thursday we’ll be testing Games WOD 13.1 and today is a chance to dial in your snatches for that.

Have fun and tear it up!