Monthly Archives: July 2012

Rest Day 7/22: Do you believe in Super Foods?

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Rest Day 7/22:

Do you believe in Super Foods?

Here’s a great piece on super foods from Alex Black of Wicked Good Nutrition.

    “If you use Facebook or twitter, I would almost guarantee you’ve heard
at least one “super food” claim or another. Acai berries, blueberries,
pomegranate, garlic, cherries… all have at some point been reported to
have magical health benefits above and beyond your average health
food. Do you believe in super foods? Share your thoughts to comments,
and read on to learn about the claims and research surrounding some of
the more famous super foods!”

  … Read More Here …

Rowing WOD 7/21: “Fran” 21-15-9, Thruster 95/75, Pull Up – Post Time

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Rowing WOD 7/21:

“Fran”

21-15-9

Thruster 95/75 lbs

Pull Up

Hello Rowing WOD Fans!  It’s been a solid week of Rowing assessments.  How have you done?  What needs the most work?

Our assessment week wouldn’t be complete without a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Post your Time and thoughts to comments!

Rowing WOD 7/20: Peak Power Test then 2k Row – Post Power and Time

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Rowing WOD 7/20:

Peak Power Test

then

2k Row


If there were one Rowing WOD that could show you how far you’ve come in the forging of Elite Fitness, this would be it.  The Peak Power Test will give you a sense of the raw power you can put into one stroke.  The 2k test has been referred to as the “Fran” of rowing due to the burning lungs and legs it leaves you with.  The 2k row is like nothing else in sport.  It requires both power and endurance.  Do you have what it takes to push through the pain?

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

For the 2k Test, set the monitor for 2,000 meters and execute a race plan.  The most successful race plans are the simplest.

Try this…

Starting 3 strokes (Half, 3/4, Full)

7-10 High Strokes

Settle to race pace (your goal 500m Split, this requires a Ratio shift – take time to sit up and breath on the recovery!)

Pull a consistent spit +/- 1 split second through the body of the race

@250m to go, Sprint for the Finish Line!

Post your Peak Power (Watts produced in 1 stroke) and 2k time to comments!

Rest Day 7/19: What’s your 2k Race Plan? – Mobilize and Share

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Rest Day 7/19:

What’s your 2k Race Plan?

Get hydrated, eat well, and get a good sleep.  It’s been a solid three days of training.  Be sure to take the time to mobilize those quads.  Here is a link to a great mobility WOD from Kelly Starrett.  In training we ask a lot of our quads whether it’s rowing or runing stadiums.  Show them some love even if it’s painful.  Do it!

For those that have been following the Rowing WODs you’ve probably noticed we are in the middle of a testing week.  We tested the 5k on Monday, the 1′ domain and 1 RM for our lifts on Tuesday, and our general fitness on Wednesday.  If you’ve missed those or are looking for the ultimate test, Friday will be a chance for you to attain 7 or 8 minutes of glory.  Start thinking of your goal and developing a race plan that will get you there.

Rowing WOD 7/18: 3RFT – 500m Row, 40 AS, 30 SU, 20 Push, 10 Pull

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Rowing WOD 7/18:

Renegade Benchmark

3 Rounds For Time

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing.  Today’s assessment is a way to test your abilities in both.  It should give you an idea of your work capacity in the 12-15 minute range.  Try to row each 500m piece at a consistent pace to stay fresh for the other movements.

Post your time and strategy to comments.  What stroke rating and 500m split did you try to maintain?

Rowing WOD Demo with Renegade Rowing: