S&C WOD 1/30/15: EMOM12 – Odds: 3 Power Cleans, Evens: 10 Strokes – Post Load and Peak Power

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

If you’re looking for more, don’t forget to check out the other blocks for the day in this weeks training plan: RRTP 1-26-15

Strength and Conditioning WOD:


Odds: 3 Power Cleans @75%

Evens: 10 Strokes for Peak Power (Watts)

  • Post Load and Peak Power to Comments.

Today’s focus is power, so get after those power cleans and your peak power in 10 strokes.  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 with the snow, but it’s great to see everyone pushing and working hard.

All the best!

-Coach Pat

Video Review: How can Mark help you?

How’s it going Renegades? Today we’re taking a look at Mark mid race. This is a video review that I put together to help him and you develop your stroke and find new areas to improve upon. I’ll be posting regular video reviews about once a week, usually on Thursdays. If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in the comments. If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to pat@renegaderowing.com.

Also, if you’d like to join in the fun in person, the Renegade Rowing Club practices every Monday morning at 6am and Wednesday evening at 6pm. Everyone is welcome, just let me know via email – pat@renegaderowing.com, and I can get you the details on how to get started and join the group. Don’t forget to register for the next Renegade Rowing Seminar happening this Saturday, January 31st!

Strength and Conditioning WOD 1/28/15: “Lil’ Nancy in a Boat” – 3RFT – 500m Row, 15 OHS – Post Time

**Today the Renegade Rowing Club will be performing the Fitness Block from the Renegade Rowing Training Plan Template for this week.  Below is the plan that was posted earlier this week.  Check it out and let us know if you have any questions!

RRTP 1-26-15

Strength and Conditioning WOD:

Jimmy from the Loyola Men's Crew Team working his Shoulder Flexibility in the Overhead Squat last Winter.

“Lil’ Nancy in a Boat”

3 Rounds For Time

500m Row

15 Overhead Squats (75/55 lbs.)

Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm and then apply it in competition.  Get in a solid warm up and hone your rowing skills with a 10min WarmUp on the Erg and then attack this Strength and Conditioning WOD with your new found efficiency and focus on form.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen” or the necessity to be fresh enough for the thrusters and pull ups in Jackie.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

When you attack “Lil’ Nancy in a Boat” pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the overhead squats unbroken.  If you know your 2k split, pick a goal split somewhere between 2k and 2k+3.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  We will re-test “Lil’ Nancy in a Boat” next week!

Rowing WOD 1/27/15: Race Pressure 2x1k, 2x500m, 2x250m – Post Splits

Rowing WOD:

Greg of the RRC getting after it!

Race Pace

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 Rest

Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it?  Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff?  Well snap out of it and hit that WOD hard next time.  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 Pressure and is a test of your ability to consistently perform at your highest intensity.  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.  Execute your 2k Race Plan, both split and stroke rating, for each distance.  The first time you perform that distance execute that pace (split and SR) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.

Remember, the goal is to row at race pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits to comments.

S&C WOD 1/26/15: 6RFT – 250m Row, 10 Burpees, 2 Snatch – Post Time

Snapshot of this weeks training plan!

Snapshot of this weeks training plan!

And it begins!  The home stretch until CRASH-B’s 2015.  Here is the Renegade Rowing Training Plan for the week.  Stay warm and safe in the snow this week and train hard!

RRTP 1-26-15

Strength and Conditioning WOD:


250m Row

10 Burpees

2 Snatch (135/95 lbs.)

Start the week of strong with some focused start work and then attack the Strength and Conditioning WOD.  Be sure to focus on your setup and execution of the snatches.  Find a way to transfer the skills required of the snatch to your stroke in the 250m pieces.

Have fun and tear it up!