Rowing WOD 4/25/14: EMOM10 − 10 Calories, Max KB Swings – Post Total Swings

Rowing WOD:

BC Men's Rowing getting after some KB Swings!

BC Men’s Rowing getting after some KB Swings!

Every Minute On The Minute for 10min perform …

10 Calorie Row

Max KB Swings (1.5/1 pd) (As many as possible before the next minute)

Today’s Rowing WOD is an opportunity to focus on connection and suspension.  Have good posture and try to suspend off of the seat with each stroke.  Feel weightless on the seat but keep the forces horizontal so the seat stays with you.  If you can combine this feeling with good connection between the seat and the hands at the beginning of each drive you will have infinite power!  Good connection means you’re seat and hands change direction together and move at the same rate.  They should cover the same amount of distance in the same amount of time during the first part of the drive.  Feel for connection and suspension and crush this workout.

To get a high score you’ll need efficiency in both the rowing and kettle bell swings.  For the swings stay back on the heels, use the hips to move the weight, and keep a solid posture.  Imagine you’re spreading the floor as you load the hips and drive through the heels.  The kettle bell swing is a great tool to develop the glutes and hamstrings which are needed during the middle of the drive when we get our heels down.  Try to feel the same activation when you get back on the rower and fight for smooth suspension.

Have fun and post the total number of kettle bell swings you complete over the course of workout.  If you can, it might also be nice to see the number of swings per round to see consistency.

Rowing WOD 4/24/14: 3RFT – 500m Row, (21-15-9) Push Ups, (21-15-9) Power Cleans – Post Time and Game Plan

Rowing WOD;

Working the skill of Suspension with athletes from MSCF!

Working the skill of Suspension with athletes from MSCF!

Complete For Time…

500m Row

21 Push Ups

21 Power Cleans (95/65 lbs.)

500m Row

15 Push Ups

15 Power Cleans (95/65 lbs.)

500m Row

9 Push Ups

9 Power Cleans (95/65 lbs.)

Today’s Rowing WOD is a perfect opportunity to take advantage of ratio and suspension.  Come up with a game plan that you can focus on and execute when the pain starts to kick in.  For the first 500m try sticking to a 28 stroke rating with good suspension to keep your breath and take advantage of your fresh legs.  Whatever you hold for a split, your goal will be to hold that split for the second and third rounds.  Each time you return to the erg your legs will be a little more gassed, so focus on keeping suspension, but rowing at a higher stroke rating to make the same split feel lighter.  For example, if you row the first 500m at a stroke rate of 28 s/m and a split of 1:50 /500m, then try the second 500m at a stroke rate of 30 s/m, and the third 500m at a stroke rate of 32 s/m.  If you aim for the same split of 1:50 /500m for both, the pressure exerted on the handle should feel lighter and easier to maintain.  Once you finish rowing be sure to practice a quick release and fall to the floor to begin your push ups.  For the push ups be sure to stay fresh and avoid going to failure so that you can keep moving and not wait around for your muscles to recover.  On the power cleans use your hips to move the weight and focus on fast elbows.

Have some fun creating a game plan and get after it!

Post your time to comments along with how you attacked this one!

Rowing WOD 4/23/14: AMRAP8 − 750m Row, 15 Plate Burpees – Post Score

Rowing WOD:

Putting Renegade Rowing to the test over 2k!

Putting Renegade Rowing to the test over 2k!

As Many Rounds As Possible in 8min …

750m Row (@2k Goal Pace)

15 Plate Burpees (Do a burpee and hop onto a 45 lb. Bumper Plate)

In competition and training there is usually a prescribed time domain whether it’s a Chipper, AMRAP, Distance, or RFT setup.  When you’re training for competition or focused on achieving a goal/standard it helps to know you’ll have the energy and mental toughness required to perform for that entire time domain.  A 2k requires full commitment both mentally and physically for 6 to 8 minutes depending on your ability.  In preparation for our next 2k test and other summer competitions, we will be training this time domain at least once a week to focus on the intensity and mentality needed on race day.

Today’s Rowing WOD should be performed at high intensity as if it were race day.  Be sure to get a good warmup in that includes a few bursts at race pace.  The first 750m should be completed as if it were a 2k race.  Get a good start, 7-10 high strokes, and settle to your goal 2k pace.  You should be focused on efficient rowing that allows you to hold one split and one stroke rating all the way through.  During the 15 burpees focus on breathing and resetting your mind for the next 750m.  The burpees should be a fun challenge because they require a little accuracy to hop onto the plate without missing it.  The plate will ensure you’re being consistent with the work you do each rep.  As you start the second 750m dig deep and be ready to fight mentally with positive self talk.  The second 750m should be performed like the third 500m of your 2k.  The third 500m of a 2k is your opportunity to reach your goal.  If you can crush your splits in the third 500m of a 2k you will crush your goal.

Reaching your 2k goal starts today.  Get after it!

Post the number of complete rounds plus additional meters/reps to comments!

Rowing WOD 4/22/14: 6 x 750m w/ 2min Rest – Post Splits

Rowing WOD:

Matt Substituting a 2k Row for a 1 mile run at CFB last week!

Matt Substituting a 2k Row for a 1 mile run at CFB last week!

6 x 750m w/ 2min Rest

1st & 2nd @2k Pace (w/ Start)

  • 3rd @2k+5
  • 4th @2k+3
  • 5th @2k+1
  • 6th @2k (w/ Sprint Finish)

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 750m of work and 2 minutes of rest.  Use the first two pieces 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 six pieces.  Write down the splits you would like to hold (ex: 2:00, 2:00, 2:05, 2:03, 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…

Post your Average 500m Splits for each piece to comments.

Rowing WOD 4/21/14: “Earth Worm” – 2x14min varying rates – Post Distance

Rowing WOD:

Renegade Rowing Workshop - You game?

Renegade Rowing Workshop – You game?

“Earth Worm”

2 x 14min w/ 4min Rest as follows …

  • 2min @20 s/m
  • 2min @24
  • 2min @22
  • 2min @26
  • 2min @24
  • 2min @28
  • 2min @26

Today’s Rowing WOD is an opportunity to work on your rhythm and ratio.  Focus on controlling your recovery to hit the prescribed stroke rating.  If you need to work on adding a gathering point as we talked about yesterday be sure not to stop.  Make it a slower, rhythmic, controlled motion as you come forward toward the catch.  Also, try to keep the pressure up.  Every time the rating goes up your split should go down.  If done properly you should finish pulling consistently faster splits every stroke then you did at the beginning of the piece.

Post your total distance to comments and share your thoughts on varying the stroke rating.