Monthly Archives: December 2012

Rowing WOD 12/26: “Beach Burner” – Post Time

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Rowing WOD 12/26:

“Beach Burner”

The Renegade Rowing Club getting after some 500m Intervals!

The Renegade Rowing Club getting after some 500m Intervals!

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Rowing WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round.  Last week I was lucky enough to travel down to Ft. Lauderdale for a quick vacation.  While there, we found a great workout area on the beach with about 10-15 workout stations.  We chose 7 of our favorites and went at it with a 400m run in between each.  You might not be doing this one at the beach, but it should be just as fun.  Try to remain consistent on your 500m intervals.

Post your time to comments!

Rowing WOD 12/25: Peak Power Test – Merry Christmas!

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Rowing WOD 12/25:

Santas RowingPeak Power Test

The holidays are a time to spend with family, so we’re not going to do anything to crazy today.  I’d rather everyone go sing some carols and drink some egg nog than row today.  If you must have some fun, test your peak power with a few family members.  Maybe you can show the sport to someone new!

The Peak Power Test will give you a sense of the raw power you can put into one stroke. 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.

Post your Max Watts

Rowing WOD 12/24: Steady 5k for technique and fun! – Post Technique Focus

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Rowing WOD 12/24:

Steady State 5k

  • Renegade Rowing Club enjoying an early morning row!

    Renegade Rowing Club enjoying an early morning row!

    Focus on Technique

  • Have Fun!

For both Novice & Vets, today’s Rowing WOD is a chance to take a step back and focus on technique. Each 1k of the 5k should be spent working on a different technique fix. By the end of the workout you will have been able to work on five technique points.

There is no fixed split or stroke rate today, but you should be working at a Perceived Rate of Exertion of about 80 – 85%. Just take the time to get good strokes in, and work out some kinks that may have developed over the past few weeks.  See if you can grab a friend to chat with throughout the piece.  Training with others is a lot more fun and showing someone a new sport for the holidays is awesome!

Post what you focused on for technique and if you were able to share rowing with anyone!

Rest Day 12/23: With regards to Rowing (the sport and/or your stroke), what would you ask for from Santa?

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Rest Day 12/23:

With regards to Rowing (the sport and/or your stroke), what would you ask for Santas Rowingfrom Santa?

Christmas is in a couple of days.  Have you told Santa what you would like?  The sport of rowing has been growing rapidly over the last couple of years.  There have been many new innovations, races, and participants.  What would you like to see with regard to the sport of rowing?  A new boathouse down the road?  Rowing on the water as part of the CrossFit Games? Rowing on TV?

While you’re at it, what would you like to improve about your own rowing?  Would you like to find new hamstrings under the tree?  Or perhaps a stronger back?  How about a training partner that motivates you and holds you accountable?

Please share what you want for Christmas for the sport and for yourself!

I for one would love to see rowing on the water added to the CrossFit Games in 2013!

Rowing WOD 12/22: 4 x 1k w/ 2:30 Rest – Post Fastest and Slowest Times

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Rowing WOD 12/22:

4 x 1k w/ 2:30 rest

Mike T. hitting a good Catch Position!

Mike T. hitting a good Catch Position!

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.  Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next rowing WOD. Below are some goals and times to think about.

Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00