Monthly Archives: October 2013

Rowing WOD 10/22/13: 10x:30 On, :30 Off – Max Pressure – Post Splits

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Rowing WOD 10/22/13:

Racing the Single at HOCR!

Racing the Single at HOCR!

10 x :30 On, :30 Off

  • Max Pressure
  • Splits should be lower than last Tuesday

It’s been a few months since we’ve done this workout.  We hit this Rowing WOD in June.  Now is a good time to look back and see how you’ve done with training both in consistency and progress toward your goals.  Next week we retest everything including peak power and the 2k.  Let’s kick this week off right by setting the tone today and doing everything we can to be ready for next week.  Go all out and push yourself today!

Congratulations to all those that competed at the Head of the Charles Regatta this weekend!  It was a beautiful couple of days and tons of people came out to support the sport of rowing.  I competed in the single on Sunday morning and had an absolute blast.  The wind was a bit ridiculous at times on Sunday, but that just added to the adventure.  The Wayland-Weston Men had an awesome showing coming in 16th out of 85.  Well done all!

Post your average splits and stroke ratings.  Comment on your consistency and recovery between pieces.

Rowing WOD 10/21/13: 3x15min w/ 4min Rest – Post Distances

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Rowing WOD 10/21/13:

Tryout for the Renegade Rowing Team this Friday!

3 x 15min w/ 4min Rest

Varying Stroke Rate as follows

  • 4min @ 20 s/m; 75% Pressure,
  • 3min @ 22 s/m; 80% Pressure,
  • 2min @ 24 s/m; 85% Pressure,
  • 1min @26 s/m; 90% Pressure,
  • 2min @24 s/m; 90% Pressure,
  • 3min @22 s/m; 90% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

Rest Day 10/20/13: Good Luck to all Competitors at HOCR! – Checkout The Possibilities!

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Rest Day 10/20/13:

Good luck to all competitors racing at the Head of the Charles Regatta this weekend!

Sunday morning should be a blast if you’re around the river at all.  I’m racing in the club single at 8:30am and both of the Wayland-Weston Men’s Youth 8’s are racing at 10:30am. Later in the day, the Boston College Men will be racing in the Collegiate 8+ event.  Here’s a glimpse of what they did to prepare for HOCR this year.  If you or your team is interested in training with Renegade Rowing this winter please email pat@renegaderowing.com.

Rowing WOD 10/19/13: Head of the Charles is Here! 3k, 2.5k, 2k – Post Avg Splits

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Rowing WOD 10/19/13:

Crews Warming Up on Friday

Crews Warming Up on Friday

3k Row

  • (@5k+4 Pace)
  • 6min rest

2.5k Row

  • (@5k+2 Pace)
  • 5min rest

2k Row

  • (@5k Pace)
Boat Trailers at FALS

Boat Trailers at FALS

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 5k+3, 5k+1, 5k for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments along with an answer to this question…

What is your favorite part of Head of the Charles Weekend?

Rowing WOD 10/18/13: “Regatta Gone Mad” – Post Time

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Rowing WOD 10/18/13:

WW Raced twice at the Textile in Early October

WW Raced twice at the Textile in Early October

“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!