Wednesday we’ve got some rows, but you won’t be back on the erg… yet. It’s a movement we haven’t programmed before, as well as one we don’t program very often, matched up with one we might be guilty of programming too much, if that’s possible. Renegade rows are a dumbbell complex that combines a pushing and pulling into each rep. Click the link below, check out the video, and familiarize yourself. Give the triplet a try, and let us know what you think of this spicy combo platter.
September 19, 2012
Strength:
Push Press 3-3-3-3-3
4 Rounds:
8 SEALFit Renegade Rows (20-25% bodyweight per hand)
12 Kettlebell Sumo Deadlift High-pulls (32kg/24kg)
24 Double-unders
Announcements
Beat the Streets Fundraiser Workout on Saturday, September 22nd, in lieu of the invasion sessions, CrossFit Fenway is hosting the Steve’s Club’s Beat the Streets Fundraiser! This event is to raise money for the Steve’s Club National Program for at-risk youth fitness. Please contact Erika if you’d like to participate, or if you have any questions. The suggested donation is $25, but any amount is appreciated, and can be made via cash, checks made out to “Steve’s Club National Program”, or you may go to our donation page. This is a great cause, and we hope to see a lot of you here on the 22nd.
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Push Press – 80kg – a 3-rep PR, and ties my 1-rep PR. It was pretty, for sure, but I got it up.
WOD: 16:56 w/ 35lb dumbbells. Those Renegade Rows are no joke. I was quickly at singles in the first round and stayed there for the rest of the WOD.
PP: 95 lbs for 5, 106 lbs for 4 (failed on the 5th one TWICE)
WOD: 11:46, 25 lb dumbbells, 24kg kettle and 72 glorious singles
A big thank you to Joe for letting me practice the Push Press in sets of 5 and for incorporating the Turkish Getup in the warm up.
Great job 6:30am! Great WOD!
Push Press: 60 KG PR
Previous was 50KG on 7/24, so huge jump and I felt like I could have gone higher if I hadn’t run out of time.
WOD: 17:53 with 35# dumbbells, and 28kg kettle bell. Did doubles the first round, but couldn’t keep them up the whole way through.
pullup volume training instead of pushpress- shoulder issues
WOD: 14:59 @ 16kg KB, 15 lb DBS and doubles
Renegade Rows are hard! :-)
A PR for my push press – 44 KG!
WOD: 16:07 with 15 lb dbs, 20 KG kettlebell and 72 singles. I still can’t feel my hands, thank you renegade rows.
way to go shannon, lots of prs
Thanks, Mandy!
Tried out CrossFit Raynham today for an out of box WOD cuz I now live in Taunton (at least for now) and I don’t know how much longer I can come up to CFF. I’m surprisingly much more bummed about that than quitting my job or leaving Boston. I’m gonna be out of town for a bit and then I’ll come up for at least another week after that, but I don’t have high hopes for the practicality of the commute. Good to know that there are good boxes down here! I won’t wander off without saying bye (or writing long diatribes – I’m sure). See you guys soon! Miss y’all!
CF Raynham’s box is much smaller than ours, but the community is great! Not like I expected otherwise ^_^ It’s also in a gigantic gym complex with a ton of stuff in it, so huge locker rooms. Yup :-D
Anyhow, on to the goods:
1 RM 1 arm DB Snatch – 45# (pounds – yargh so confusing!)
WOD:
24-18-12
1 arm DB Snatches (55#) @ 35#
Box Jumps (20″)
Nice easy one. Good to do some DB snatches for a change!
Push Press: 52kg… missed the third one of 55kg. So annoying
WOD: 12:53 with 30kg dumbbells and 24kg kettlebell (should have been heavier on the sumos). Tried the double-unders for the first two rounds but ended up in singles for the last two.
PP: 175# or 79.5kg. Got 180# x2.
WOD: 13:28 w/32kg KB and 30# DB’s (18% BW)
My 2nd time with Renegade Rows in a WOD. The first time, on 9/15/11, my comment on my performance was “Garbage,” so I knew I didn’t like these. I had better luck this time, but we’re still not friends.
I then worked on squat cleans. I felt really good, so I went heavy and established a new PR of 205# or 93.2kg, up from 198# or 90kg. My September goal is a 95kg Clean. 1.8kg’s to go.
push press: 70kg
wod: 9:52 Rx @ 40# db’s
don’t know why i was so fast at this one. i’m sure i did four rounds…wtf?! oh well. i’ll take it and the push press pr after yesterday’s OHS disaster…
PP: 65kg
WOD: 12:01 @ 30# DB
Tough movement in the renegade rows but one I look forward to seeing programmed again…
Push Press: Can’t really do these still with my bum shoulder, but had zero pain this time around with super light dumbells.
WOD 16:35 #35 – Liked the renegade rows, hope to see them again.