Monthly Archives: February 2013

Rowing WOD 3/1/13: CF Rowing Total – Post Score

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Rowing WOD 3/1/13:

CF Rowing TotalRR UVM Men Alumni HOCR 2012

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.

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National Erg Standards

Many countries post national standards that athletes need to hit in order to tryout for the national team.  Below I’ve linked to the standards posted online by US Rowing and Rowing Canada.  In the coming month I hope to define Renegade Rowing standards for athletes looking to be competitive in both Rowing and CrossFit.  A good starting place is for athletes to see how they compare to elite rowers.  It’s a goal of mine to find a group of athletes that can train regularly on the water and in the gym without having to rely on hours and hours of steady state.  Would you like to help me?  How far off are you on the 1 minute test, 2k, and 6k?  Feel free to share your thoughts on the subject and what you’d like me to include in the Renegade Rowing Standards.

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Today’s Rowing WOD

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.

Heavy DeadliftThe stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.

Renegade Rowing Team Pushing Their Boundaries!

Renegade Rowing Team Pushing Their Boundaries!

How much Strength and Power do you have?  Your score for the CF Rowing Total will be
Max Average Watts + CF Total Score.

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.

Rest Day 2/28/13: Chicken and National Erg Standards!

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Rest Day 2/28/13:

Chicken!Chicken Scaloppini

Part of training is knowing your body and giving it proper recovery.  Nutrition plays a large role as does sleep.  It’s good to stay fresh by planning and treating your body to an awesome meal.  If that meal is something new and exciting that you haven’t seen in a while, you’ll look forward to recovery days and come back ready to hit training harder.  Below is a great take on chicken that may do just that for you.  Give it a try!  Let us know how it goes!

And National Erg Standards!

Tomorrow I’ll be posting some National Erg Standards and thoughts/questions as to what it would take to be an elite rower who doesn’t just grind out steady state for hours on end.  If you have any thoughts on the subject stay tuned and share as you see fit!

Paleo Chicken Scaloppini w/ Sautéed Arugula

photo 5

This is a quick, fairly easy recipe you can make with ingredients most people have in their homes already. The chicken and arugula together took me a little under an hour to make. The meal together is 240 calories, 14 g fat, 6 g carbs, and 25 g protein. Add a sweet potato or some roasted veggies(pictured above) to round out the meal.

…Click here for the full recipe from Wicked Good Nutrition …

Rowing WOD 2/27/13: 4RFT – 400m Row, 20 Push Ups, 10 Box Jumps – Post Time and Plan

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Rowing WOD 2/27/13:RRC Get Some!

4 Rounds For Time …

400m Row

20 Push Ups

10 Box Jumps (30/24 inches)

To game a WOD or not to game a WOD… Last week we did a fun Rowing WOD that started and ended with the erg.  The middle of that workout included decently heavy snatches, which are one of the most complex lifts.  They must be respected on their own and especially in the middle of a WOD.  One of our regular Renegades from across the country posted his time and apologized for having gamed the rowing portion.  He posted a great score and I say no apology needed.

Lately, I’ve been thinking about that instance as I watch everyone attack these WODs.  TheRR Snatch Catch ability to feel your body pre, during, and post WOD is invaluable.  Is it under a lot of stress?  Has it recovered with enough sleep and nutrition?  Are you feeling great?  These are questions you need to be asking yourself on a regular basis and the answers will play into whether you decide to game a WOD or go all out from 3,2,1, GO!

When approaching a Rowing WOD or any WOD for that matter it helps to develop a game plan just like a 2k race plan.  It may be, that you feel great and are looking for a solid training day, so you decide to go hard and see how long you last.  On the other hand it may be a competition with more WODs to come later in the day, or perhaps it’s preparation for the Open and the Games that are coming up.  Lastly, you may know that you could execute the rowing portion as prescribed, but you want to tackle the other movements, for example the snatch in last weeks WOD.  I believe that’s what our Renegade had in mind and that’s totally fine as long as you know your plan, you commit to it, and you execute.

In today’s Rowing WOD you will have to decide again whether to game it or just go all out.

Mike w/ nice Preparation on the recovery!

Mike w/ nice Preparation on the recovery!

If you are training to drop your 2k time under 7 or 8 minutes I’d love for you to have a game plan.  Look back at last Thursday’s 6x400m intervals and see what you were able to hold.  If you held your 2k race pace for every piece then perhaps you try to do the same here.  If you know push ups and box jumps will drain you, then commit to a game plan that allows for some slippage.  Do the first piece at 2k pace, second piece at a split of 2k+5, third at 2k+7, and fourth at 2k+5.  If you’re still just getting into rowing then work on pulling a consistent split, maintaining form when it gets tough, and be efficient.

Post your time, game plan, and whether or not you executed to comments!

Rowing WOD 2/26/13: 3 x 2k w/ 5min Rest – Post Goal Split and Experience

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Rowing WOD 2/26/13:RR 2x2k

3 x 2k w/ 5min rest

1st 2k: 

  • 750m @ 2k+5
  • 250m @ 18 spm (paddle light)
  • 750m @ 2k+3
  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k: 

  • 750m @ 2k+3
  • 250m @ 18 spm (paddle light)
  • 750m @ 2k+1
  • 250m @ 18 spm (paddle light)

Rest 5min

3rd 2k: NSCF 2K

  • 750m @ 2k+1
  • 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’ve been trying to break that 7 minute or 8 minute mark in your 2k or you’re competing in the open next week, you’re probably wondering, 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 the prescribed pace and really execute with form and efficiency.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at the prescribed pace.  Finish with a  paddle to recover.  The second and third 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 of today’s Rowing WOD.

Rowing WOD 2/25/13: 7k Row w/ REEE – Post Time and Avg Split

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Rowing WOD 2/25/13:

7k Row

w/ Rear End of Erg Elevated

45# Bumper under Erg

45# Bumper under Erg

Rowing is all about the legs.  If you can’t initiate the stroke with your legs than you’re missing an opportunity to go faster.  Today’s Rowing WOD will give you an opportunity to feel the weight come onto your feet at the catch.  Keep your legs engaged and really stand up off the footboards.  Place the back of the erg on a 45# bumper plate and get after it.  What you’ll find is that you’re forced to eliminate two common problems, clenching the arms early and over-compressing the legs at the catch.

This wod will take the average person over 30 minutes so keep focused on an efficient push with the legs without letting yourself go at the catch.  Once you settle into the piece and get used to using the legs more, then you can cycle through the following three concepts, which will help keep your form all the way through the piece.

Focus:

1. Consistent Pressure

  • Feel consistent pressure on the handle and the feet all the way through the drive.
    Force Curve ℅ Concept2.com

    Force Curve ℅ Concept2.com

    Put the monitor on the force curve display by hitting the second arrow button from the top while you’re rowing.  The ideal curve you’re looking for is a smooth, inverse parabola.  Make that happen and you’ll have consistent pressure.

  • Also focus on holding a consistent split and stroke rating all the way through.  Whatever you can hold keep it consistent, efficient, and smooth.

2. Pointed Finish

  • Try to row the first half of the piece with your feet out of the straps.  As you finish the stroke ensure that you’re pointing your toes and
    Pointed Finish!

    Pointed Finish!

    your elbows.  This will promote a full pull without dumping your weight and having to do more work on the recovery.  Stay seated on your sit bones all the way through.  If you can master this you’ll be much more efficient.  Try to keep those feet attached to the footboards at all times…that’s how you transfer force to the handle.

3. Recover to Strength!

  • Hold your legs down as you finish the stroke and then swing your arms and body
    Recover to Strength!

    Recover to Strength!

    forward to start the recovery.  Keep your chest up and transfer the weight from the back of your seat to the front.  As you get half way up the slide you should be in a strong athletic position with your torso angled forward of your hip.  Broad Chest, Bones Stacked, Solid Core.  Ready for anything!

Get after it and post your time to comments!