If you want to be your best you’ll need others to push you and help you be your best in training. Checkout how the Renegade Rowing Club pushes and supports each other even in their warmup. Surround yourself with good people and the possibilities are endless.
Share your team to comments even if it’s a solid training partner. They’re priceless!
Rowing WOD 11/30/13:
Rowing Feet Out! Well done staying connected to the footboards through the finish! Renegade Rowing Club Starts Monday @6:30pm @CFB
WARMUP: 10min of SUSPENSION AND FINISH DRILLS
RWOD: 8 x 2min w/ 1min Rest as follows:
2′ @28 s/m (2K+4)
2′ @30 (2K+2)
2′ @2K RACE PACE
2′ @2K RACE PACE
2′ @2K RACE PACE
2′ @2K RACE PACE
2′ @33 (2K-1)
2′ @34 (2K-2/OPEN)
Today we’re continuing our work and discovery of maintaining pressure through the drive so that we can have a clean, balanced finished. The goal is to be smooth and efficient stroke after stroke to save energy for later in the race, like the 3rd 500, when things really get tough. When rowing feet out try to suspend all the way through the drive. Time the finish so that you don’t tuck the hips, fall off your sit bones, and/or dump down into the finish. The idea is to focus on pointing the toes just as you draw the arms to the body. If you can imagine placing your body at the finish so it can immediately swing forward with control then you’ll be ready to breath and get hungry for the next catch.
In today’s workout dial in that suspension each piece and be consistent with your pressure. You should aim to keep your split to the prescribed pace +/-1 spilt second. In the coming weeks we’ll be building up to longer pieces at race pace, so build up your confidence now by picking a split you can hold every piece. If you execute each piece according to plan then get after it on the last one and see how much you have left in the tank. When things get tough always focus on your breathing and being consistent with your effort on each stroke. Smooth is fast!
Post your average split for each piece to comments!
Here are a couple of videos to checkout with the rear of the erg elevated and rowing feet out.
Rowing WOD 11/29/13:
Competitors crushing the 2k at the Third Race of the Renegade Rowing League!
4:00 Row – Max Distance (2k Pace)
1min Rest
Tabata Air Squats – Max Reps
1min Rest
4:00 Row – Max Distance (2k Pace)
Today is an opportunity to work off all the turkey, stuffing, and mashed potatoes you crushed yesterday. Pick a goal, ideally somewhere around your 2k split, that you’re going to hold every stroke while you row. If you can focus on consistent pressure and count the number of consecutive strokes you row at that goal split, the 4:00 will be over before you know it. During the Tabata Air Squats be sure to get full depth and full extension, hip crease below the knee and butt squeezed at the top. If you short yourself the quads will get blown up and your knees will be aggravated tomorrow. Fight for perfect form and do as many air squats as possible every interval. Count the total number of reps completed over all 8 intervals. Last but not least, try to maintain form and pressure on the second erg piece. As your legs come back to life, try to bring the split back to where it was in the first piece.
The Renegade Rowing League is coming December 21st! Have fun and get after it!
Post your total distance for each piece and you total air squats to comments.
“The Gobble Gauntlet”
800m Run
50 Sit Ups
800m Run
40 Air Squats
800m Run
30 Burpees
800m Run
20 Push Ups
800m Run
10 Split Squat Jumps
Thanksgiving is one of my favorite days of the year. It’s a day of hanging out with family and friends while enjoying good food and football. Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast. Hopefully you’ve got something planned. If you don’t, try the Gobble Gauntlet with your friends. Get outside and be active before relaxing for the rest of the day.
During the holidays you may be traveling or away from an erg, so be sure to stay active and get creative with your workouts. Today is supposed to be a rest day, but this can count as active rest especially if you’re doing it for fun with friends and family. Keep a consistent pace and keep pushing. This is a good one to work on your endurance.
Post Time to comments!
Rowing WOD 11/27/13:
Chest to the deck!
“King Of The Erg”
2 Athletes Compete At A Time:
5 Burpee Erg Jumps
300m Row (800m Max)
Win by 5m! Winner Stays On!
Do you have what it takes to step up to the plate and execute when it counts? Sport provides us an opportunity to compete and test ourselves and others. By learning to push someone else, we learn to push ourselves. Don’t let your competitor off easy. Push them.
Today’s Rowing WOD should be performed with at least three people, but can be a good challenge for the whole gym. All you need is two ergs. On 3,2,1 Go! Two athletes begin by doing 5 burpees (jumping over the erg rail each time). Then the first athlete to get to 300m on the erg wins. If the race is close, the first athlete to pull ahead by 5 meters after the 300m mark wins. If no one takes it by 800m the competition is a draw and both athletes get off. Otherwise the winner stays on to challenge the next athlete in line. Repeat as long as time allows or until there are no challengers left. If you don’t have anyone to compete against get in 6 rounds with equal work to rest in between each round.
Post your “King Of The Erg” and the best Average 500m Split of the day to comments.
Renegade Rowing 