Monthly Archives: July 2013

Rowing WOD 7/22/13: 4x10min w/ 1min Rest – Post Distances

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Rowing WOD 7/22/13:

4x10min w/ 1 min Rest 

Pre-Season Tank Session

As Follows:

1. 4min @18 s/m Steady, 1min @20 s/m Pressure, 4min @18 Steady, 1min @20 Pressure

1min Rest

2. 4min @20 Steady, 1min @22 Pressure, 4min @20 Steady, 1min @22 Pressure

1min Rest

3. 4min @22 Steady, 1min @24 Pressure, 4min @22 Steady, 1min @24 Pressure

1min Rest

4. 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 Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments since the start of the year.  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.  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 Distance for each piece and what you plan to focus on in the coming weeks!

Rest Day 7/21/13: What are you doing in this heat? Are you Hydrated?

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Rest Day 7/21/13:

Sunset Row w/ Renegade Rowing Team last year!

Sunset Row w/ Renegade Rowing Team last year!

What are you doing in this heat?

Are you Hydrated?

It’s been ridiculously hot out and if you’re in New England the humidity has been even worse.  What are you doing to stay cool and enjoy the weekend?  I’m going to hit the beach down in RI.  I hope you can get to the beach or pool and have fun in this heat.  If you haven’t calculated how much you should be drinking on a daily basis to stay hydrated, today is a good day to figure it out.  Click on the Hydration link above to read one of Alex Black’s first Nutrition articles for Renegade Rowing.

Have an awesome Sunday and stay cool!

Rowing WOD 7/20/13: 4 x 3min w/ 2min Rest – Post Goals and Splits

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Rowing WOD 7/20/13:

Mike w/ nice Preparation on the recovery! He's Ready for the Renegade Rowing Team!

Mike w/ nice Preparation on the recovery! He’s Ready for the Renegade Rowing Team!

4 x 3min w/ 2:00 Rest

  • 1st/2nd @2k Pace
  • 3rd @1k Pace
  • 4th @1k-2 Pace

We performed this Rowing WOD back in June with a focus on executing our 1k Pace.  Last week we performed a Rowing WOD with 2k, 1k, and 500m distances.  Today is a day to dial in your pacing for each distance with extra focus for the last piece as we prepare for our retest of 500m in two weeks.   Look back to see how you did and bring your best for today’s Rowing WOD.  This will get tough with negative splits, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next test.  Our next 500m test will be Saturday, August 3rd so that we can track our progress through the summer and be ready for the Fall season of racing and competitions.

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 1:35 or 1:50 for 500m.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your race and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your goal split for each piece and the average 500m splits for each piece to comments!

Rowing WOD 7/19/13: 7RFD – :30 Row, :30 Rest w/ 3 FS – Post Distances

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Rowing WOD 7/19/13:

Kathryn performing a start! Come learn a start on the Renegade Rowing Team!

Kathryn performing a start! Come learn a start on the Renegade Rowing Team!

7 Rounds For Distance …

:30 Row (Like Race Start)

:30 Rest w/ 3 Front Squats (135/95 lb)

Today’s Rowing WOD is all about the start of a race.  In order to be confident and crisp on your start for our 500m Test in two weeks, dial it in today.  The starting sequence is usually a number of shorter strokes that build into longer quicker strokes to really get the flywheel moving and the splits down.  I usually coach a simple 1/2 stroke, 3/4 stroke, full stroke with a high 10 immediately after to get the average split under your 2k goal split.  Try to practice this start each round so you’re ready to crush it come race day.  Also, be ready to transition quickly from the erg to the front squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat clean for the first rep is the way to go on the front squats.  Be sure to focus on a tight belly and elbows up.

Post your overall distance as well as distance each round to comments!  Also comment on your start, the number of strokes you like to take, and how low you get the split.

Rest Day 7/18/13: Are you a Firsthand Athlete?

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Rest Day 7/18/13:

One of the First Renegade Rowing Athletes to become a Firsthand Athlete!

One of the First Renegade Rowing Athletes to become a Firsthand Athlete!

Are you a Firsthand Athlete?

Please share any thoughts or experiences to comments!  Here are my thoughts on what I mean by Firsthand Athlete.

The Firsthand Athlete

A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team.  Rowing is a unique sport in that there is no coach calling plays, talking you through the pre-race warm-up, or cueing you on that one technical or tactical fix during a race.  The same goes for fitness, when an athlete is away on vacation there is no coach to walk them through a workout.  When a rower shoves off the dock on race day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on.  The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.

The Renegade Rowing Team Goal

One of the main goals of the Renegade Rowing Team will be to develop Firsthand Athletes.   We have 8-weeks to learn to row together in an 8+.  Saturday, September 14th is the Rumble on the River at Community Rowing Inc.  We will be racing other mixed crews with similar experience.  In order to be successful we’ll need a team full of Firsthand Athletes that can work hard together and stay focused on what they must do as individuals to make the boat go faster.

If you’d like to be part of the Renegade Rowing Team and experience the adrenaline of making a shell go fast with eight other crew mates, please sign up for Tryouts, taking place this Friday at 6:30pm.  Practices start next week!

Rest well and be ready to work hard tomorrow!