Monthly Archives: January 2014

Rowing WOD 1/17/14: “Snow Drifts” – 2x17min w/ 4min Rest – Post Distances

Posted on by
Reply
Rowing WOD:

Rowing in the snow does happen from time to time.

Rowing in the snow does happen from time to time.

“Snow Drifts”

2 x 17min w/ 4min Rest

as follows …

5′ @22 s/m, 4′ @24, 3′ @26, 2′ @28, 3′ @26

4min Rest

5′ @20 s/m, 4′ @24, 3′ @28, 2′ @30, 3′ @26

  • Post distance rowed to comments and thoughts on ratio.

Strength WOD:

EMOM10

3 Power Cleans

  • Touch and Go
  • Ascending heavier than last week.
  • Post Load to Comments.

Conditioning WOD:

EMOM5

2 Snatch Balances

4 Ring Rows

  • Post Load to Comments.

I know there’s no snow drifts out the window, but they’ll definitely be back.  I hope you’re enjoying the mild weather of late and you’re prepared if it gets frigid again.

Today’s focus is the Rowing WOD and more specifically ratio and rhythm.  Today’s Rowing WOD is another opportunity for everyone to keep working on a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down and dial in that technique.  Pressure should be a moderate to hard steady state.  That means you can get out short sentences but it’s difficult to maintain a detailed conversation.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

Slingshot Hands Away will be key when we get on the water!

Slingshot Hands Away will be key when we get on the water!

When going from a 26 stroke rating to a 28 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  Think of a slingshot as you pull the hands in and release them quick and smooth away.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.  When the rating shifts down from a 28 to a 26 be sure to perform a ratio shift and try to maintain the same split.  Focus on pushing a little harder and take an extra second to breath on the recovery to bring the stroke rating down.

Have fun with the rowing and attack the Olympic Lifting work if you have time!

Strength WOD 1/16/14: 3×8 Back Squat – Post Load

Posted on by
Reply

Rowing WOD:

Rowing Together at CFB - Have you tried a focused warmup with your gym?

Rowing Together at CFB – Have you tried a focused warmup with your gym?

1 Stroke On / 1 Stroke Off

2 Strokes On / 2 Strokes Off

3 On / 3 Off … (continue pattern)

… 10 On / 10 Off … (reverse pattern back down to 1 On / 1 Off)

  • On strokes are full pressure with suspension
  • Off strokes are a light paddle with perfect sequence
  • Post distance to comments.

Strength WOD:

3 x 8 Back Squat

then, 10 x :30 Handstand Hold

  • Post Load to comments

Conditioning WOD:

AMRAP7

20 Calorie Row

20 Double Unders

  • Post time to comments.

The focus of today is Strength, so be sure to get in the Strength WOD of 3×8 Back Squats.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

If everything else is equal, the stronger rower will win.

Get Strong and Have Fun!

Conditioning WOD 1/15/14: ReTest – 250m Row, “Helen”, 250m Row – Post Time and Splits

Posted on by
1

Rowing WOD:

Heat 3 at the first RRL in December! Register for January's Event Here.

Heat 3 at the first RRL in December! Register for January’s Event Here.

10′ Erg Warmup: Start w/ Reverse Pic Drill and Pic Drill

3×20 Starts – 1/2 stroke, 3/4 stroke, full stroke (Half Speed, Half Pressure)

Conditioning WOD:

Complete for Time…

1. Buy In: 250m Row

2. “Helen” – 3 Rounds

  • 400m Run
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

3. Cash Out: 250m Row

  • Go faster than last week!
  • Post Time and Splits to Comments.

Strength WOD:

20 GHD Sit Ups then,

Superset

1a. 7×4 Dips

1b. 7×4 Pull Ups

Today’s focus is aerobic conditioning.  Get in some good skill work to warmup with the Rowing WOD and then attack the Conditioning WOD.  Go hard for the start and finish 250m, but be smooth and efficient through “Helen”.  Focus on breathing and consistent pace.  If you execute consistency through all three rounds you get to empty the tanks on a 250m sprint just like the finish of a 2k.  At the end of the day the Strength WOD includes some supplemental strength for the shoulders and core.  Find the right scale so that each movement is challenging.

This week is a competition week in the Renegade Rowing Training Plan.  Today is your opportunity to compete against yourself and everyone else on your team to improve your performance from last week.  Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Conditioning WOD to comments as well as your splits for each 250m piece.

Rowing WOD 1/14/14: Max Pressure – 15 x :20 On/ :40 Off – Post Fastest, Slowest, and Avg Split

Posted on by
4

Rowing WOD:

Dave getting after it in Heat 3 of the Renegade Rowing League!

Dave getting after it in Heat 3 of the Renegade Rowing League!

 

15 x :20 On, :40 Off

Max Pressure

  • Post Fastest, Slowest, and Avg Split to Comments

Conditioning WOD:

3RFT

12 Thrusters (100/70 lbs.)

8 Ball Slams (20/15 lbs.)

6 Burpees

  • Post time to comments.

Strength WOD:

10 GHD Sit Ups

Tabata Hollow Rocks

8x:20 on/:10 off

  • Post scale and experience to comments.

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k test which will be happening in two weeks at the Renegade Rowing League on January 25th.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest, slowest, and average splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Strength WOD 1/13/14: 3×8 Deadlift – Post Loads

Posted on by
1

Rowing WOD:

Heat 2 of the Renegade Rowing League!

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @22 s/m

3min @24

2min @26

1min @28

  • Post Distances to Comments

Strength WOD:

3×8 Deadlift

  • Post Loads to Comments

Conditioning WOD:

“13.2” – AMRAP10

5 Shoulder to Overhead (115/75 lbs.)

10 Deadlift (115/75 lbs.)

15 Box Jumps (24/20 in.)

  • Post Rounds and Reps to Comments

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.

Today’s focus is Strength, so get after those deadlifts and see what you’ve got for 8 reps.  If you have time push it out with the second workout from last years Open and see if you’ve gotten any fitter.

Let’s get off to a good start to the week!

Post your loads and results to Comments!