Rest Day:
Get Outside! Go for a 45min Walk!
Life can get crazy and schedules can fill up fast, especially in the summer with work, parties, and vacations. That doesn’t mean you should just give in to the pressure. Sometimes taking 5 minutes to step outside and breath can be extremely refreshing. Taking time for yourself is key to balance and recovery. Find a river, go for a walk, enjoy the little things.
Share your experience or what you do to take time for yourself.
Rowing WOD:
Death By Rowing Push Ups
Every minute add 2 Calories and 2 Push Ups until you can no longer complete the prescribed amount of work in that minute.
Today’s Rowing WOD is an opportunity to see how far you’re willing to push yourself. Focus on using the legs to pick up the flywheel and letting the hands swing through the finish quick and clean. If you can rely on your legs and body for power your arms should recover and be ready for more push ups.
On the push ups be sure to keep your abs and glutes firm with shoulders away from the ears. Full range of motion is the chest to the floor and elbows extended at the top. If you have to scale use an abmat as a target or elevate your hands on a bench. Really focus on your brace from hands to feet with good breathing. Last but not least, practice the quick release in the early rounds so that you’re ready for the transition from erg to floor and back in your final rounds.
Post your total time to comments, aka – the round you failed on.
Rowing WOD:
10 x :30 On, :30 Off
It’s been 6 months since we’ve done this workout. We hit this Rowing WOD at the beginning of the year. Now is a good time to look back and see how you’ve done with training both in consistency and progress toward your goals. This Saturday we will be testing our 1k again. Let’s kick this week off right by setting the tone today and doing everything we can to be ready for Saturday.
How come we can’t just lift heavy and row hard all the time? Well some people may think that they can, but inevitably they get injured or hit a plateau. So how do we improve if we plateau? One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.
The goal of today’s Rowing WOD is to consistently row at 1k pace every piece. If you can negative split it even better!
Post your average splits and stroke ratings. Comment on your consistency and recovery between pieces.
Rowing WOD:
2 x 12min w/ 3min Rest
1st:
2nd:
When competing in a WOD it helps to know what pace and rhythm will be most efficient. The best way to learn where you’re most efficient is by doing. Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm. Try to hold a consistent split over each two-minute segment. When the stroke rating (s/m = strokes per minute) increases try to hold the split lower. When the stroke rating decreases don’t let the split jump.
Post your Total Meters Rowed for each piece to comments.
What does it mean to Compete?
My thoughts on what it means to compete are at the bottom of this post. Please share your own thoughts to comments and Facebook. Before you get there, checkout an opportunity to row and compete with a team outside of the gym.
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The Renegade Rowing Team is an opportunity to take your training to the next level and have some fun with other members outside of the gym. The Renegade Rowing Team will
practice for six weeks from 5:30 − 7am on Tuesday and Thursday mornings at Community Rowing. The program will run from July 22nd to August 28th. Our goal is to learn to row in eights on the water and become competitive enough to race. Each member of the Renegade Rowing Team will be expected to set goals both as individuals and as a team. Joining the Renegade Rowing Team is an opportunity to improve your training as well as everyone else’s. Learn to row, race with your fellow crew-mates, and Compete!
Tryouts will be held July 17th at 5:30am at Community Rowing Inc.
Checkout the original announcement and sign up here!
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Competition is the basis for all sport. People play sports because they’re fun. Sports are fun because every participant is given a chance to compete. It’s not the outcome or the opponent that matters. People enjoy competing because they’re given an opportunity to test themselves and their abilities in order to experience the thrill of an improvement toward a goal. Competition can be both individual and team oriented. By incorporating competition into everyday practice, Renegade Rowing allows us to track progress toward our goals, but more importantly to have fun and experience the journey.
In order to compete, athletes must develop mental toughness. Firsthand athletes are developed through competition when they harness the power of the mind. Our thoughts affect our feelings and our feelings affect our actions. Anyone can develop an ability to do work with regards to fitness and rowing, but when work capacity is combined with mental toughness, athletes can control their actions and reach their goals. Mental toughness is an athlete’s ability to commit to competition with a belief in oneself, to have a positive focus on the things they can control, and to embrace challenge as an opportunity for learning and self-improvement.
While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition. We can push ourselves as
individuals, but the opportunity to push ourselves against others will only make us better. I’m a competitive guy and I like being pushed and challenged and testing my abilities against others. There’s honesty in giving it all you have against others, especially knowing they’re doing the same.
Rowing is an Olympic Sport that elite athletes train for year round. Some athletes may only compete 5 to 6 times per year and of those competitions they might only peak for one race. Most other sports have seasons filled with games allowing for learning and development during competition. Renegade Rowing incorporates daily competition so that athletes have the same opportunities that other sports have. Renegade athletes will have the confidence needed to perform on race day. By providing many opportunities to experience race day competition in practice, athletes will have a wealth of experiences to draw from when race day arrives.
In your own words, what does it mean to compete? Please share…
Renegade Rowing 