Rest Day:
Meatball!
Do you have a fun companion that hangs around the gym or boathouse? They can help make everyone smile, laugh, and stay positive. Always a good thing during tough workouts!
Share your gym or boathouse pet!
Hope you all had an awesome 2k yesterday. Spring is finally here and it’s starting to warmup. This weekend is pretty much the start of the college racing season on the water, with many schools dueling each other in back to back 2k’s to prep for the bigger regattas later this Spring. I got a chance to ride launch and watch the first races of the day between the Boston College Men’s Rowing Team and MIT Men’s Rowing Team. If you still haven’t had a chance to see a 2k on the water, this is the time of year to get up early on a Saturday morning and go check it out!
Have a great Sunday and get pumped for the warm weather! It’s on its way. I feel it!
Happy St. Patrick’s Day Weekend everyone! I hope you get a chance to watch some awesome parades, wear green, and celebrate with friends. Imagine if Boston dyed the Charles River Green for us to row on tomorrow….
c/o rowing.uchicago.edu
Rowing on the Water! Can’t wait for the ice to melt!
Want to Row, Run, Race a 1k on the Concept2, Run, and Row again?
Renegade Rowing is going to kick off the Summer Masters Rowing season by hosting a Renegade Rowing League 1k Race at CrossFit Boston. Masters crews from across the Northeast are invited to join us for a friendly event that involves Rowing 2k on the water from Community Rowing Inc., Running a mile to CrossFit Boston, Competing to PR your 1k on the Concept2 Ergometer, Running a mile back to the Charles River, and Rowing 2k back to CRI. If you’d like to join us please sign up here and Coach Pat will get you all of the details! The date of the 2014 RRL 1k is Saturday, May 31st.
Do you have what it takes?
It will look something like this …
Checkout the Renegade Rowing Team and Renegade Rowing League 1k!
Want to race on the water this Summer? Consider joining the 2014 Renegade Rowing Team – Check it out and Sign Up Here!
Want to get inspired and commit to training for the Summer Rowing Season? Consider the 2014 Renegade Rowing League 1k – Check it out and Sign Up Here!
Rowing WOD:
15′ PYR26 (Pyramid @26s/m)
3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)
4′ Rest
15′ PYR26 (Pyramid @26s/m)
3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)
Strength WOD:
5 x 5 Back Squat @80%
Conditioning WOD:
4 RFT
400m Run
20 Wall Balls (20/14 lbs.)
10 Push Ups
Today’s focus is strength. Use the pyramids in the Rowing WOD for a good warmup and skill session to dial in ratio and control. Then get in a couple of warmup sets and whatever mobility you need before attacking the Back Squats. Keep your chest up, lock your breath in, and spread the floor. Drive through those heels as you fight through the hole. Put all of your focus and effort into your working sets to get the most out of today. If you’ve got the time give the Conditioning WOD a shot and empty the tanks.
One more day until we find out what’s in store for “14.2”! Make sure you’re mobilizing and recovering well.
Have fun and go hard!
Renegade Rowing 