Monthly Archives: May 2014

Rowing WOD 5/12/14: 5 x 5min w/ 3min Rest and Handstands – Post Avg Splits and Longest Handstand

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Rowing WOD:

Body Preparation by 1/2 Slide

Body Preparation by 1/2 Slide

5 x 5min w/ 3min Rest as follows …

  • Men Hold 2:00 Split for every piece
  • Women Hold 2:10 Split for every piece
  • Scale as necessary, but choose one split you will hold for all 5 pieces
  • Attempt 3 Handstand Holds for Max Time during the rest

5min @26 s/m, 3min Rest

5min @24 s/m, 3min Rest

5min @22 s/m, 3min Rest

5min @20 s/m, 3min Rest

5min @18 s/m

Today’s Rowing WOD is a chance to work on your control, ratio, and power.  In order to hold one split and stick to the stroke ratings you will have to apply more pressure with the legs on the drive and take longer on the recovery.  Focus on breathing, sitting up, and being smooth.  Have some fun with the handstand and see how long you can go before losing your balance.  Today should not be a max effort day physically, but a chance to gain a little endurance, work on a skill, and own your rowing form.  Be precise, feel the pressure you’re exerting every stroke, and hit that split.

Post your average splits for each piece to comments as well as your longest handstand hold.

Rest Day 5/11/14: Happy Mother’s Day! – Go for a Row with your Mom!

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Rest Day:RR Sunset

Happy Mother’s Day!

I hope everyone gets a chance to hang out with their mom today and have some fun.

Love you Mom!

All the best!  – Coach Pat

Rowing WOD 5/10/14: Row 2k – Post Time, Avg Split, and Stroke Rating

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Rowing WOD:

2k Here We Come!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the Spring season and will give you an idea of how much you’ve improved since our last test over a month ago.  Knowing you 2k time, split, and stroke rating is important.  It will allow you to game Rowing WODs in competition, whether it’s Jackie, a 2k at the Games, or any other Rowing WOD that pops up at local competitions this summer. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!  Let us know if you PR!

Rowing WOD 5/9/14: 7RFD – :30 Row, :30 Rest w/ 3 OH Squats – Post Distances

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Rowing WOD:

Kathryn performing a start! Come learn a start on the Renegade Rowing Team!

Kathryn performing a start! You game for learning a start on the water?

7 Rounds For Distance …

:30 Row (Like 2k Start)

:30 Rest w/ 3 Overhead Squats (115/75 lb)

Today’s Rowing WOD is all about the start of the 2k.  In order to be confident and crisp on your start tomorrow, dial it in today.  The starting sequence is usually a number of shorter strokes that build into longer quicker strokes to really get the flywheel moving and the splits down.  I usually coach a simple 1/2 stroke, 3/4 stroke, full stroke with a high 10 immediately after to get the average split under your 2k goal split.  Try to practice this start each round so you’re ready to crush it tomorrow.  Also, be ready to transition quickly from the erg to the overhead squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat snatch for the first rep is the way to go on the overhead squats.  Be sure to focus on a tight belly and active shoulders.

Post your overall distance as well as distance each round to comments!  Also comment on your start, the number of strokes you like to take, and how low you get the split.

Rest Day 5/8/14: Where does the stroke begin?

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Where does the stroke begin?RR Dad

When thinking about the stroke should there be any stops or starts?  Does the handle and seat ever stop moving?  If so where is it ok?

Ideally the rowing stroke is a cyclical motion that is fluid and dynamic without beginning or end.  When thinking of the catch you should be thinking of the weight coming on to the feet and being ready to push as soon as the shins are vertical.  Try to imagine your seat changing direction without any pause.  The only time the seat should pause is when you have pushed the legs down and are finishing the stroke.  Thinking of it like this the beginning of the stroke might be considered bodies over as the seat begins to slide or half-slide as you approach the catch on the recovery.

If you have time today, take 5 minutes to row in super slow motion feeling and thinking about the timing of the seat and hands.  Your goal in developing an efficient stroke should be smooth, continuous motion without pause or hesitation.