Monthly Archives: April 2014

Rowing WOD 5/1/14: 10 x :40 On, :20 Off – Post Avg Split

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Rowing WOD:

10 x :40 On, :20 Off (Race Pace)

Get After It!

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 10 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover.  Focus on your breathing and form.

The first two pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last two pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 10 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

Our next 2k is coming up soon.  Really dial in your game plan and attack each piece.  This is when you should have your race plan dialed in and really get comfortable with pulling the splits you plan to hold during the race.  Focus on consistency and make every single stroke count.

Post your average 500m split to comments and share your game plan.

Rowing WOD 4/30/14: 4RFD – 20 DU, 200m Run, 2min Row – Post Meters Rowed

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Rowing WOD:

Keep good posture on the Double Under's!

Keep good posture on the Double Under’s!

4 Rounds For Distance (15min Cap) …

20 Double Unders

200m Run

2min Row for Meters

Through training we are constantly using all of our metabolic pathways, which range from short and anaerobic in nature to long and aerobic.  We want to be able to efficiently use our energy systems whether we’re drawing from our muscles or our breath.  It’s good to choose workouts throughout the week that focus on one or the other and occasionally mix the two.  In this manner we’ll be ready for anything, whether it’s a planned start in a 2k race or a counter move in the middle to hold off an unexpected attack of another boat.  We need to be able to execute our own race plan but be ready to adapt on moments notice if the race isn’t going according to plan.

Today’s Rowing WOD is awesome because it’ll require all of our metabolic pathways to fire.  In the 2 minute piece at the end of each round try to execute each part of your 2k race plan, especially the start.  Hit your splits and go hard.  During the run and the double unders try to keep the pace consistent between rounds, focus on making the work aerobic, and find a smooth rhythm.  To finish this workout under 15 minutes and get as many meters as possible you will have to execute a game plan.  However, be ready to push if your double unders start to slow you down.

Have fun and post the total distance rowed to comments as well as the distance for each round.

Rowing WOD 4/29/14: 4 x 3min w/ 1:30 Rest – Post Splits

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Rowing WOD:

Did you see any racing over the weekend?

Did you see any racing over the weekend?

4 x 3min w/ 1:30 Rest

  • Execute Ideal 2k Race Pace
  • Be consistent but bring the intensity

We performed this Rowing WOD back in March as a way of building consistency at hitting our goal 2k pace.  Look back to see how you did and bring your best for today’s Rowing WOD.  With a 2:1 work to rest ratio this workout will get tough, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next 2k or perhaps the 2k that might pop up at Regionals.

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 7min or 8min 2k.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your 2k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your average 500m splits for each piece to comments!

Rowing WOD 4/28/14: 2 x 15min Power and Ratio – Post Distances

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Rowing WOD:

The RRC hitting a solid warmup before practice over the winter. Who's ready to get on the water?

The RRC hitting a solid warmup before practice over the winter. Who’s ready to get on the water?

2 x 15min w/ 5min Rest …

  • 5′ @ 20 s/m
  • 5′ @ 22
  • 3′ @ 24
  • 2′ @ 26

5min Rest

  • 2′ @ 26 s/m
  • 3′ @ 24
  • 5′ @ 22
  • 5′ @ 20

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.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.  In the second 15 minutes the stroke rating is going to decrease.  Try to get ratio and keep the power up.  Don’t let the split jump up.  Focus on pushing the legs down faster and taking longer on the recovery.

Post your distance rowed each piece!

Rest Day 4/27/14: Go see a Regatta! Share your experience!

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Rest Day:

Big Regattas coming up this month! How many times will you race this weekend?

Big Regattas coming up this month! How many times will you race this weekend?

Go See a Regatta!

This weekend marks the beginning of the championship regatta season with many big regattas taking place around the country.  Find your nearest rowing center and see if there’s a race happening.  Set yourself up by the finish or start to see the best action.  Also check out the launching and landing areas to see the controlled chaos it takes to make a regatta happen.

Are you Ready to Race?

Share your experience!