Monthly Archives: November 2013

Rowing WOD 11/5/13: 3Rds – 1min Max Distance, 1min Max Air Squats, 1min Rest – Post Scores

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Rowing WOD 11/5/13:

Get Hungry for next Spring! Winter training starts now!

Get Hungry for next Spring! Winter training starts now!

3 Rounds

1min Max Distance Row

1min Max Rep Air Squats

1min Rest

As rowers we seek to develop the strength and power of our legs.  As Athletes training for General Physical Preparedness we seek to develop the core and our ability to extend the hips.  The combination of the two if done well can produce amazing rowers.  Take a look at gold medal winner Erin Cafaro for example.  However, if done poorly, the combination of rowing, strength, and fitness can tear the body apart.  Today’s Rowing WOD is a great example.  If you throw caution to the wind, flail around on the erg, and let your knees cave in the squat you will hurt something.  Focus on good posture in both the rowing and air squats and keep good control through the whole range of motion.  Go hard and push your limits, but don’t compromise your form.

Post Total Meters and Total Air Squats to Comments.

Rowing WOD 11/4/13: AMRAP20 – 500m Row, 15 Push Ups – Post Score

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Rowing WOD 11/4/13:

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 Renegade Rowing!

As Many Rounds As Possible in 20 Minutes of …

500m Row 

15 Push Ups

*Row each consecutive piece @14 s/m, @16, @18, @20, @22, … each round increase stroke rating by 2 beats

**If more than 3 consecutive strokes are taken at a different stroke rating, stop and complete a 5 Burpee penalty and then start that round over.

Now that the fall rowing season is winding down it’s time to take a week to gather ourselves before winter training kicks in to high gear.  Rowing Clubs will be popping up at gyms across the country over the next couple of weeks to begin training for indoor rowing events.  To set yourself up for a good indoor season take some time this week to really dial in your control, form, technique, and understanding of the stroke.  This week will include Rowing WODs to help build the skill set of the novice rower and refocus the veteran rower.  If you’re new to the sport of rowing take some time to feel out the stroke and go slower.  Veterans can challenge themselves by building power and ratio at the lower stroke ratings, but don’t over do it.  Their will be plenty of hard work in the coming weeks.

Post Score and Thoughts to Comments!

Rest Day 11/3/13: Congrats Boston Red Sox!

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Congratulations Boston Red Sox! 2013 World Series Champs!

2013 Boston Red Sox Rolling Rally

Rowing WOD 11/2/13: “Fran” – 21-15-9 Thrusters, Pull Ups – Post Time

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Rowing WOD 11/2/13:

The BC Men were in here yesterday crushing "Helen". They're fired up for training with Renegade Rowing this winter. Who's next?

Photo c/o row2k.com – The BC Men were in here yesterday crushing “Helen”. They’re fired up for training with Renegade Rowing this Winter. Who’s next?

“Fran”

21-15-9

Thrusters (95/75 lbs)

Pull Ups

Hello Rowing WOD Fans!  It’s been a solid week of Rowing assessments.  How have you done?  What needs the most work?

Our assessment week wouldn’t be complete without a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Post your Time and thoughts to comments!