Monthly Archives: November 2013

Rowing WOD 11/26/13: 8x1min w/ 1min Rest – Post Splits

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Rowing WOD 11/26/13:

Renegade Rowing Club starts next Monday! Register Here!

Renegade Rowing Club starts next Monday! Register Here!

8 x 1min w/ 1min Rest As Follows

1′ @24 (2k+5)

1′ @26 (2k+3)

1′ @28 (2k+1)

1′ @30 (2k)

1′ Start and Settle to 2k pace (like race)

1′ 2k pace (like race)

1′ 2k pace (like race)

1′ 2k pace and then sprint last 30sec (like race)

Last week we focused on suspension.  As you warmup today try to feel connected to the footboards and remain weightless on your seat throughout the drive.  Be sure to keep the force horizontal and don’t do any more work than you have to.  For the first half of today’s Rowing WOD you should really emphasize and feel the connection to the erg through your feet.  Feel nice smooth suspension every stroke.

In the second half of this workout focus on the release.  The goal is to suspend and push through the heel/full foot and then just as you finish the stroke keep the balls of your feet attached to the footboards.  We don’t want to rely on the straps to pull us back up.  Our finish should be powerful but in control.  One cue is to point the toes as you finish the stroke.  Also ensure that when you finish the hips aren’t tucking under.  Stay on your sit-bones and transfer the weight to the front of your seat as you swing into the recovery.  I know this is a lot to think about, so don’t get to caught up in it.  Just be smooth and stay connected to the footboards through the bottoms of your feet.

Post your average splits from each piece to comments!

Checkout the Renegade Rowing League below!  If you’re interested in competing this year it will be held on December 21st and January 25th.  You can register online here!  Deadline to register for the first competition is December 18th.

Rowing WOD 11/25/13: 2x15min w/ 5min Rest – Post Distance

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Rowing WOD 11/25/13:

When should you break the elbow? Learn more about the stroke with Renegade Rowing!

When should you break the elbow? Learn more about the stroke with the Renegade Rowing Club!

2 x 15′ w/ 5′ Rest

  • 5′ @ 18
  • 5′ @ 20
  • 5′ @ 22

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.

Post your distance rowed each piece!

Rest Day 11/24/13: How do you introduce rowing to new rowers?

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Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop!

Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop earlier this year!

This past Friday I introduced a new client at the gym to rowing.  I was only using rowing as part of the warmup, but still needed to impart some words of advice on technique and “how to row” without taking the whole session.  I imagine it’s a challenge that a lot of athletes, rowers, and trainers run into.  What do you do with a class or client when there is limited time and you’d like to get them rowing well enough to have fun, push themselves, and walk away having learned something?

Below is a video I made when I was in the Institute for Rowing Leadership a couple of years ago.  One thing I might modify for using this type of intro in a gym setting would be to say the words “Push Away” instead of “Stretch Away” in order to emphasize that rowing is a pushing sport.  Try both though and see what happens.

If you have any good ideas or experiences for introducing rowing in 5min to new rowers or a class of athletes please share to comments!

Rowing WOD 11/23/13: 2k Row, 1k Row, 500m Row – Post Times, Avg Splits, and Avg S/M

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Rowing WOD 11/23/13:CFRowing Trainer Course

2k Row

3min Rest

1k Row (@2k-3)

3min Rest

500m Row (@2k-5)

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 will give you an idea of where you might need to focus your training in the coming months.  At the end of today you’ll have three benchmark rowing times that can be used to game other Rowing WODs.  These three times will also come in handy if you’re joining the Renegade Rowing Club and training for the Renegade Rowing League and CRASH-B’s!  Sign Up for the December 21st Renegade Rowing League here.

Come up with a plan and execute.  You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander.  If possible grab a friend and take turns coxing each other through each piece.  Be consistent with your splits and stroke ratings through each piece.  The stroke rating for this workout should be around a 28-32, but everyone needs to find what works.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard for consistency.

Post your Times, Average 500m Splits, and Average Stroke Ratings to Comments along with an answer to this question…

Why is Rowing Fun?

Rowing WOD 11/22/13: Partner WOD – 4RFT – 500m Row, Shuttle Sprint/Jump Squats – Post Team Name and Time to Comments

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Rowing WOD 11/22/13:

The Original Renegade Rowing Training Partners getting after it!

The Original Renegade Rowing Training Partners getting after it!

Partner WOD

4 Rounds For Time:

Partners Alternate between

1. 500m Row

2. Shuttle Sprint, 20 Jump Squats

*PARTNER 1 STARTS WITH A 500M ROW

**PARTNER 2 STARTS WITH A SHUTTLE SPRINT AND 20 JUMP SQUATS

***WHOEVER FINISHES FIRST GETS REST BEFORE HAVING TO SWITCH STATIONS

Rowing is an opportunity to push yourself as an individual and as part of a team.  Today’s workout is a partner wod and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints a shuttle sprint and does 20 jump squats.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  A shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time and Team Name to comments!

Checkout the Renegade Rowing League Setup from last year!  The RRL starts December 21st at CrossFit Boston.  Register here if you’d like to compete!  If you’re interested in training for the RRL checkout the Renegade Rowing Club!