Monthly Archives: September 2012

Rowing WOD 10/1: 4 x 10min w/ 1min Rest – Post Avg Splits and Focus

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Rowing WOD 10/1:

Congrats to all crews at 2012 Textile River Regatta Yesterday

4x10min w/ 1 min Rest 

As Follows:

4min @18 Steady, 1min @20 Pressure

4min @18 Steady, 1min @20 Pressure

1min Rest 

4min @20 Steady, 1min @22 Pressure

4min @20 Steady, 1min @22 Pressure

1min Rest

4min @22 Steady, 1min @24 Pressure

4min @22 Steady, 1min @24 Pressure

1min Rest 

4min @24 Steady, 1min @26 Pressure

4min @24 Steady, 1min @26 Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Life and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your results from last month.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces like the 5k.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Average Splits and what you plan to focus on in the coming weeks!

Rest Day 9/30: Go see a regatta! – Share which one you plan to see!

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Rest Day 9/30:

Go See a Regatta!

October is full of awesome regattas all over the country.  Checkout this site to find one near you!

https://www.regattacentral.com/

Pick one, go check it out, and report back with what you saw/experienced!

Rowing WOD 9/29: Lateral Erg Burpees & Rowing – Post Time

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Rowing WOD 9/29:

1k Row

10 Lateral Burpees (over the erg)

800m Row

10 Lateral Burpees

600m Row

10 Lateral Burpees

400m Row

10 Lateral Burpees

200m Row

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.  The Lateral Burpees should be done parallel to the erg so that when you pop up you jump laterally over the erg rail.  Each time over the erg is one rep.

Post your time to comments!

Rowing WOD 9/28: 5 x 5:00 w/ 2:00 Rest – Post Avg Splits

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Rowing WOD 9/28:

5 x 5:00 w/ 2:00 Rest

Max Pressure @ 5k to 5k-2

This weekend is the Textile River Regatta and the start of one of the busiest rowing months on the water.  From here on out there are regattas every weekend in October.  Today’s Rowing WOD is a chance to dial in that race pace and really get after it.  Focus on consistency each piece and breathing during your recovery.  Your goal should be to pull the same split every piece.

Post your average splits to comments.

Rest Day 9/27: Clean your Erg!

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Rest Day 9/27:

Clean your Erg!

Every month or so, depending on how much your erg is used the chain should be oiled.  You should also be wiping down the monorail, seat, and handle every time you use it.  No need to spread sickness or bump and chatter up the recovery.  Here’s an example of cleaning and updating the erg.