Rest Day 10/7:
Hope you’re enjoying a solid Sunday night dinner!
Sunday Chili!
Rest Day 10/7: Hope you’re enjoying a solid Sunday night dinner!
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Monthly Archives: October 2012
Rowing WOD 10/6: “Regatta Gone Mad” – 50 Deadlifts, 2k Row, 25 Power Cleans, 2k Row, 50 Push Ups – Post Time
Rowing WOD 10/6:
“Regatta Gone Mad”
50 Deadlifts (95/65 lbs)
2k Row
25 Power Cleans (95/65 lbs)
2k Row
50 Push Ups
When training for big races rowers will enter two or three events in one day at smaller regattas leading up to their main race. Think of the Games, going from one WOD to another WOD within a matter of hours. Now imagine the WODs are back to back 5k rows or back to back 2k rows that are max effort as fast as your mind and body will go. It sounds crazy but if rowers can get through a couple of long regatta weekends in early October they’re much more prepared when late October rolls around. When they only have one race to focus on they’re fresh and mentally strong. Getting through a tough workout can really build your confidence when it comes time to push the intensity on race day. Today’s Rowing WOD is on the longer side. Focus on good efficient movement and stay mentally strong during the row. This will give you a taste of what it’s like to row back to back races at a regatta.
Post your time to comments!
Rowing WOD 10/5: 6 x 4min Race Pace w/ 4min Rest – Post Avg Splits
Renegade Rowing Team post Race!
Rowing WOD 10/5:
6 x 4min Race Pace
w/ 4min Rest Between
We are now in the thick of it. Head Race Season! Whatever race you’re training for, whether it’s a local head race in your back yard or a national level race like the Head of the Charles, now is the time to dial in that race pace and your ability to mentally focus every stroke for 15 to 20 minutes. Have your race plan in mind for each 4 minute piece and put yourself in the zone as if it were race day. Breathing is always a good go to when bringing your focus back into the boat or your work on the erg. For vets and lightweight rowers a stroke rating of 32 to 34 will most likely be race pace. For novices and bigger rowers that can handle heavier loads a stroke rating of 28-32 will be race pace.
Get after it and post your average splits for each piece to comments!
Rest Day 10/4: Do you eat Organic? – Share your thoughts!
Rest Day 10/4:
Do you eat Organic?
Below is an excerpt from a video blog posted by Alex Black of Wicked Good Nutrition. Share your thoughts!
What is Organic?
“Organic” means the food was produced with agricultural methods that facilitate cycling of resources, promote ecological balance, and maintain biodiversity. Organic production does NOT involve pesticides, synthetic fertilizers, sewage sludge, irradiation, or genetic engineering.
Rowing WOD 10/3: 6 Rounds for Distance – 1:30 On, 1:30 Off – 7 Thrusters (95/65), ME Row
Rowing WOD 10/3:
6 Rounds for Distance
1:30 On, 1:30 Off
7 Thrusters (95/65)
Max Effort Row
Score is Total Meters Rowed
Today’s Rowing WOD is an opportunity to pick up the intensity and push yourself. Each round you’ll have 1 minute and 30 seconds to complete 7 thrusters and then row as many meters as possible. Keep track of how many meters you row each round. During the rest control your breathing and get focused on the next round. As you fatigue be sure to keep a solid core in both the thruster and the row. Don’t collapse, keep a big chest, and use those legs!
Post your total meters to comments.
Renegade Rowing 