Rest Day 8/28/14: Go Eat Some Watermelon!

Rest Day:

Go Eat Some Watermelon!

Below is a blog post from Alex Black of Wicked Good Nutrition.  Read all about a recent study on watermelon and then tell us what you think.  Will you be sucking down some Watermelon after our 5k on Saturday?

Super Power for Watermelon

We all know watermelon is a delicious summer fruit. But some new research has indicate that it might also be a recovery aid – results of a study published in the Journal of Agriculture and Food Chemistry showed that a compound found in watermelon juice may help athletes recovery after exercise.  … Click here for the whole post! …

Rowing WOD 8/27/14: 3RFT – 250m Row R.E.E., 15 KB Swings, 5 HSPU – Post Time and Splits

Rowing WOD:

1 45# Bumper under Erg, for this Rowing WOD you'll need 2!

3 Rounds For Time …

250m Row w/ Rear of Erg Elevated (on two 45# Bumper Plates)

15 KB Swings (24kg/16kg)

5 Handstand Push Ups

Today’s Rowing WOD is a chance to test your 5k pace for this Saturday in a pressure situation.  This should be a sub 12 minute workout, so scale the movements and loads accordingly to keep the intensity high.  The row will feel much heavier because you’re having to lift your body weight every stroke.  Be ready for this by feeling the weight come on to your feet and staying connected as you initiate the drive.  Hips and Hands should travel at the same rate in the first half of the drive.

A good goal would be to hold the 5k split you plan to shoot for this weekend.  Be smooth and try to go unbroken on the KB Swings.  For the HSPU catch your breath and make each rep count.

Post your time and split for each piece to comments.

Rowing WOD 8/26/14: 8×2:00 On, :45 Off – Post Avg Splits

Rowing WOD:

Good Luck to Wayland-Weston Crew as they start their fall season!

8 x 2min On, 45sec Off

  • 4 pieces @5k+1
  • 2 @5k
  • 2 @5k-1

5k Test is coming up this Saturday!  When training it can be beneficial to work at a pace greater than you would normally compete in order to gain a greater sense of control and fluidity.  Today’s Rowing WOD is an opportunity to test your 5k pace (both split and stroke rating) and then push it faster.  Focus on your breathing for the first couple and when the pace gets faster focus on legs down and quick hands.  When increasing pressure during the drive keep the chain and boat smooth with horizontal hands.  At the finish you’ll need quick hands away to pick up the stroke rating, but don’t let the chain jump up and down or chatter.  During the 45 seconds off, paddle at a light 14 to 16 stroke rating to catch your breath and re-focus for the next piece.

Post your Average Splits to comments.

Rowing WOD 8/25/14: 2x12min w/ 3min Rest – Post Distances

Rowing WOD:

Rowing Together at CFB

2 x 12min w/ 3min Rest


  • 2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28


  • 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20

When competing in a WOD it helps to know what pace and rhythm will be most efficient.  The best way to learn where you’re most efficient is by doing.  Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm.  Try to hold a consistent split over each two-minute segment.  When the stroke rating (s/m = strokes per minute) increases try to hold the split lower.  When the stroke rating decreases don’t let the split jump.

Post your Total Meters Rowed for each piece to comments.

Rest Day 8/24/14: Which distances do you prefer? Short or Long?

Rest Day:

Which distances do you prefer? Short or Long?

The video below is from last years Renegade Rowing Team practicing their first 20 stroke piece in preparation for the sprint race at the Rumble on the River.  After we finished one of the rowers commented that they would rather do the shorter stuff all the time.  While short fast sprints can be adrenaline filled fun, there’s also something fun about chasing down a boat in a time trial style head race.

Share your thoughts and preferences to comments!