Monthly Archives: May 2014

Rest Day 5/22/14: Check your Technique – Use the Force Curve! – Share Thoughts

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Rest Day:

Force Curve ℅ Concept2.com

Force Curve ℅ Concept2.com

Check your Technique – Use the Force Curve!

What do you need work on?

Set the monitor to display the force curve during your next warmup to really dial in body awareness and technique.  Below is a video I took of :30 pieces that were programmed for the Renegade Rowing Club.  Listen carefully and you might hear me calling hustles for each Renegade to continue working on the changes they addressed in their warmup.

Use today as an active rest day and take 15 minutes to row light and focus on form.  Make everything feel smooth.  Watch your power curve on the monitor, is it a smooth inverted parabola?  Where’s the peak?  Throw in some pauses on different parts of the recovery.  Be in control of your stroke at all times and maintain good posture.  If you find something that seems jerky or out of control try to change it and make it different.  Experiment a little and have some fun!

Share your thoughts to comments.

Rowing WOD 5/21/14: Rowing “Annie” – Post Time

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Rowing WOD:

Keep good posture on the Double Under's!

Keep good posture on the Double Under’s!

Rowing “Annie” – For Time…

500m Row, 50 Double Unders, 50 AbMat SitUps

400m Row, 40 Double Unders, 40 AbMat SitUps

300m Row, 30 Double Unders, 30 AbMat SitUps

200m Row, 20 Double Unders, 20 AbMat SitUps

100m Row, 10 Double Unders, 10 AbMat SitUps

Today’s Rowing WOD is a great take on the classic Girl WOD Annie.  The rowing pieces are descending in length, so a good goal would be to hold the average 500m split that you row on the first 500m all the way through the rest.  If you can finish the last 100m in 10 strokes you got game!  Look at your splits from yesterday, think about your last 2k, and try to pick a goal split for the 1k we’re going to do on Saturday.  If you can work on consistently holding your 1k goal split during this wod you’ll be ready to crush it and surpass that goal on Saturday.  Be sure to breathe and find a consistent rhythm for the double under’s and sit ups.

Attack it and post your time to comments!  Post your goal splits and actual splits as well.

Rowing WOD 5/20/14: Max Pressure – 1.5k, 1k, 500m, 250m – Post Splits

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Rowing WOD:

RRT Balancing at Bodies Over!

RRT Balancing at Bodies Over!

Max Pressure

1,500m w/ 5:00 Rest

1,000m w/ 4:00 Rest

500m w/ 2:00 Rest

250m w/ 1:00 Rest

Last week we did a similar WOD with almost twice the volume.  When volume drops, intensity should increase.  This Summer we will be focused on improving our 1k time as most masters athletes will be competing on the water at that distance.  Fear not all you fire-breathing 2k athletes, if you can focus on improving your 1k, your 2k will improve as well.  Getting after shorter distances requires more intensity without diminishing the form.  High Intensity is your ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.  Go as hard as you can until the form starts to break down and then dial it back a little.

Did you do “Jackie” last week?  How was your form under pressure?  DId your rowing ability limit you or was it your pull ups?  This weekend we will test just our 1k so that we have a baseline for the summer.  If you can drop your 1k this summer then next time “Jackie” rolls around you can crush it!

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Your goal should be to beat your splits from last Tuesday.  Set the monitor for Intervals Variable and input 1.5k, 5min rest, 1k, 4min rest, 500m, 2min rest, 250m, 1min rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

  • Post your average 500m splits to comments.

Rowing WOD 5/19/14: “Hills” 3x10min w/ 4min Rest – Post Distance for each Piece

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Rowing WOD:

Sculling Pavilion at CRI

Sculling Pavilion at CRI

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @22 s/m

3min @24

2min @26

1min @28

RR OarsRowing 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.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.I hope everyone had a great weekend and is ready to crush it this week!  We did this Rowing WOD at the end of last year.  Try to find your results and see how much you’ve improved since then.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Rest Day 5/18/14: Enjoy Regionals!

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Rest Day:

Getting ready to shove off the dock!

Getting ready to shove off the dock for the first time!

Enjoy Regionals!

Athletes around the globe have been training all year for a shot at Regionals and a chance to make it to the Games.  Now is the time to see all of that hard work pay off.  Good luck to all competitors and I hope everyone has a great weekend!

On the water, rowers have been working hard all spring for the US Rowing Regional Championships.  This weekend junior teams from the Northeast will be competing in Lowell, MA on the Merrimack River for a chance to compete at Nationals in June.  Good luck to all crews!