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Renegade Rowing Decal for Competitors at the Renegade Rowing League this Saturday at 11am!

Renegade Rowing Decal for Competitors at the Renegade Rowing League this Saturday at 11am!

Performing an appropriate warmup for the workout that is set out each day can make or break a performance.  Below is the warmup we use fairly consistently in classes at CrossFit Boston and at the Renegade Rowing Club.  It’s a good 10min warmup to focus on control, connection, and recovering to strength.  Checkout how slow the Renegade Rowing Club approaches the catch in the beginning.  Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.

 

Please share what you do for a warmup when rowing is involved in the workout.  What is your focus?

 

Renegade Rowing Club Warmup:

1min – 1/2 Legs Only

1min – Full Legs Only

1min – Legs and Body Only

1min – Full Stroke

1min – Pause @1/2 Slide Every Stroke

5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off

“The Gobble Gauntlet”

800m Run

50 Sit Ups

800m Run

40 Air Squats

800m Run

30 Burpees

800m Run

20 Push Ups

800m Run

10 Split Squat Jumps

 

Thanksgiving is one of my favorite days of the year.  It’s a day of hanging out with family and friends while enjoying good food and football.  Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast.  Hopefully you’ve got something planned.  If you don’t … try the Gobble Gauntlet with your friends.  Get outside and be active before relaxing for the rest of the day.  

 

During the holidays you may be traveling or away from a gym, so be sure to stay active and get creative with your workouts.  Today is supposed to be a rest day, but this can count as active rest especially if you’re doing it for fun with friends and family.  Keep a consistent pace and keep pushing.  This is a good one to work on your endurance.

 

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Happy Thanksgiving!

 


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  • David Kemp

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    Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago. Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t […]

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