Monthly Archives: August 2012

Rowing WOD 9/1: 7 x 1min Row w/ 2min Rest, Heavy C&J – Post Splits and Loads

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Who’s Ready To Row?

Rowing WOD 9/1:

7 x 1min Row w/ 2min Rest

During each rest perform a heavy clean and jerk.

Olympic lifters are known for their power and speed, two skills required to move boats fast.  Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting.  Be sure to warmup on the erg and platform before attempting this max effort workout.

Perform a 1 minute row all out and then during the two-minute rest attempt a heavy snatch.  Focus on a strong core and keeping your hips connected to your hands.

Post your splits and loads for each movement.

Rowing WOD 8/31: 4 x 2min w/ 25sec rest – Post Goal and Actual Splits

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New Shirts are In!

Rowing WOD 8/31:

4 x 2min w/ 25sec rest

Solid work Renegade Rowing fans!  This time next week we’ll be retesting our 2k.  Use today’s Rowing WOD to dial in your pace and strategy.  Now is the time to firm up that race plan.  Set a goal split that you want to hold for every stroke and then execute!

Share your goal split and actual splits for each piece!

Rest Day 8/30: What’s your Goat? Share and then Work On It!

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Practice Feet Out for the Finish!

Rest Day 8/30:

What’s your Goat?

Share and then Work On It!

Everyone has that one part of the stroke, the catch/finish, or that one movement, pistols/double-unders/front squats, that gives them trouble and slows them down.  Perhaps you don’t know what your goat is, but I guarantee you have one.  Rest days are a perfect opportunity to take 20 minutes and work out the kinks.  If you don’t think you have a goat, go through a movement really slowly and feel out every part.  What happens when?  Talk yourself through it.  If you’re not sure about a part of the movement and can’t describe/feel it in detail then you might have a goat.

Work on catch transitions! Don’t Over Compress!

So, take some time and work on your goats today.  Share if you have anything that works for you and improving your goats.

Work on Rhythm in the Double Unders!

Rowing WOD 8/29: 3 RFT – 1k Row, 4min Rest (w/ 3rds Cindy) – Post Time and Splits

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Rowing WOD 8/29:

3 Rounds For Time

1k Row

4min Rest*

*During Rest – Perform 3 Rounds of Cindy*

  • 5 Pull Ups

  • 10 Push Ups

  • 15 Air Squats

Today’s Rowing WOD is a beautiful combination of rowing, fitness, and mental toughness.  As we get prepped for our assessment week, today is a great opportunity to practice holding a consistent stroke rating and split for the whole race.  Your goal should be to hold a pace of about 2k+2 for all three pieces at a stroke rating of 28-32 s/m.

Set your monitors for intervals distance with 1,000 meters and 4 minutes of rest.  During the rest perform three rounds of Cindy.  Be efficient in your movement and keep a solid midline.  The faster you get through Cindy the more rest you’ll have to gather yourself mentally and attack the next 1k.  As you get fatigued stay positive and practice mental strength.  Focus on breathing, hitting your numbers, and pumping yourself up.  It’s only three rounds so get after it!

Post your overall time and splits for each 1k to comments.

Rowing WOD 8/28: 10 x 250m w/ 1min Rest – Post Avg, Fastest, and Slowest Splits

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Rowing WOD 8/28:

10 x 250m Row w/ 1 min Rest

Have you ever gone into Fran or Jackie without a game plan?  Perhaps newer folks have, but those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.  

Next week will be an assessment week for all you Rowing Fans interested in testing your fitness.  In order to prepare for testing at different distances some of the rowing wods this week will be focused on race pressure and executing a race plan.  

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.  

This should not be an all out 250m Max Row, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Average, Fastest, and Slowest Splits to comments.