Monthly Archives: December 2012

Rowing WOD 12/31: “The Castle” – 21min @ Varying Rates – Post Distance and Songs

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Rowing WOD 12/31:

“The Castle”

The RRC getting after 2x2k after the holidays!

The RRC getting after 2x2k after the holidays!

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio

As we head into preseason for the games and the last month of training for CRASH-B’s many athletes will need some extra time on the erg to focus on rhythm, timing, and overall form.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post distance rowed to comments along with songs that helped you stick to each rating!

A project that I’ve been thinking about and have finally started thanks to Renegade Rower Mike T. is how to help people feel the proper rhythm and ratio by rowing to music.  Music can motivate us to push hard and row longer, but it can also give us a sense of timing.

Below is the start of a list of songs for various stroke ratings.  If you were to use a music editing program like garage band to clip these songs into 3min segments then you could perform today’s Rowing WOD completely in time to your favorite jams.

If you have Spotify, I’ve created a playlist for each stroke rating.  Each playlist is named “Renegade Rowing @(insert stroke rate)”, so for songs that you could row to at a 20 the playlist is named “Renegade Rowing @20”.  If you have favorite songs that go well at certain stroke ratings please feel free to add to the playlists on Spotify.  Thanks Mike for kick starting this project and I hope this helps motivate everyone to find better rhythm and ratio!

20 s/m
Mike Jones:  Back Then
Lil’ Flip:  Game Over (Flip)
Mims:  This Is Why I’m Hot
Coolio:  Gangsta’s Paradise
Portishead:  Wandering Star

22 s/m
Jurassic 5:  Quality Control
DJ Jazzy Jeff & The Fresh Prince:  Parents Just Don’t Understand
Nelly:  Shake Ya Tailfeather (Feat. P. Diddy, Murphy Lee)
Christina Aguilera:  Genie In A Bottle

24 s/m
Clipse:  Grindin’
Drake:  Find Your Love
Natasha:  So Sick
Tupac Shakur:  I Get Around

26
Beenie Man:  Hmm Hmm
Kanye West:  Stronger
Nine Inch Nails:  Down In It

28
Daft Punk:  Da Funk
Nine Inch Nails:  Only
The Roots:  The Seed (2.0)
Steppenwolf:  Magic Carpet Ride (Feat. Philip Steir)

30
Carly Rae Jepsen:  Call Me Maybe
Kesha:  TiK ToK
Crystal Castles:  Vanished
Robyn:  Indestructible
Muse:  Supermassive Black Hole

32
David Guetta:  Who’s That Chick? (feat. Rihanna)
Flo Rida:  Club Can’t Handle Me (feat. David Guetta)
Paul Oakenfold:  Ready Steady Go
Rihanna:  S&M

34
Crystal Castles:  Not In Love (Radio Version) [feat. Robert Smith]
Nicki French – Total Eclipse of the Heart
U2:  Beautiful Day

36
Phoenix:  1901
Propellorheads:  History Repeating
Ricky Martin:  She Bangs
Billy Idol:  Cradle of Love

Rest Day 12/30: What was your December Goal? Did you achieve it?

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Rest Day 12/30:

 

Have you put in the work to achieve your goal?

Have you put in the work to achieve your goal?

What was your December Goal?  Did you achieve it?

As 2012 comes to a close it’s a good time to look back on the year and reflect on what we’ve accomplished.  Did you have a goal for the year?  A New Year’s resolution perhaps?  How did that go?  It’s time to start thinking about what you’d like to accomplish next year.  Start by looking back at December.  Did you set an appropriate goal?  Was it positive, specific, and controllable?  Try to figure out what you did well to work toward that goal and what you need to improve.

Share your successes and thoughts!

Rowing WOD 12/29: 2x2k w/ 5min Rest – Post Goal Split and Experience

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Rowing WOD 12/29:

2 x 2k w/ 5min rest

Mike w/ nice Preparation on his first day back from the Holiday

Mike w/ nice Preparation on his first day back from the Holiday

1st 2k: 

  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)
  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k: 

  • 750m @ Race pace
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  If you’re competing at the Renegade Rowing League on January 19th or CRASH-B’s on February 17th I’m sure you’re thinking about that 2k.  What will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rowing WOD 12/28: Partner WOD – Accumulate 3k and Max Double Unders – Post Time and Double Unders

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Rowing WOD 12/28:

Monica getting after the Double Udner

Monica getting after the Double Under

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we head toward the New Year it’s time to reconnect and catch up with friends and loved ones.  Use today’s Rowing WOD as an opportunity to work hard together and feel good going into the New Year.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.)

Post your time and max double unders to comments.  Team Names Encouraged!

Rowing WOD 12/27: “Hills” 3x10min w/ 4min Rest – Post Distance for Each Piece

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Rowing WOD 12/27:

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @22 s/m

3min @24

2min @26

RR Finish Timing1min @28

I hope everyone had a great holiday and is ready to get back to training.  We did this Rowing WOD a few weeks ago.  This time the ratings are shifted down a bit to let us work off that holiday sluggishness and really bring back our focus on technique.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.