Monthly Archives: June 2014

Rowing WOD 6/21/14: 3 x 4min w/ 2min Rest – Post Avg Splits

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Rowing WOD:

3 x 4min w/ 2min Rest

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

  • 1st @1k+3
  • 2nd @1k+2
  • 3rd @1k+1
  • Think about mental toughness needed during 1k Test next week

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a personal record during our 1k test next week.  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 a consistent split just above your ideal race pace.  Use the prescription as a guide and execute your splits to build confidence for next week.  You should visualize what it will be like in the middle of your 1k 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 6/20/14: “The Skill of Rowing” – 500m Row, 20 Double Unders… – Post Time and Avg Splits

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Rowing WOD:

Thoughts on Bladework? Come learn all about it on the Renegade Rowing Team!

Thoughts on Bladework? Come learn all about it on the Renegade Rowing Team!

“The Skill of Rowing”

Complete for Time…

500m Row @1k Split*

20 Double Unders

300m Row @1k Split*

30 Double Unders

200m Row @1k Split*

50 Double Unders

*Pick a split you plan to hold.  Afterwards do 2 burpees for every decimal you’re off.  Doesn’t matter if you’re high or low.  If you choose a 2:00.0 split and row 1:59.5 avg. then you would do 10 burpees.

Today’s Rowing WOD is all about working the skill of Rowing and Double Unders.  To often I see athletes sit on the erg and go all out without a game plan.  Many times, due to improper form or focus, their effort doesn’t make a difference on how fast they’re rowing.

Today you should pick a split for each rowing piece and commit to holding your form and focus to execute that split exactly.  Ideally I’d like you to hold your 1k split, because we’re testing the 1k next Saturday, but if you’re coming to the end of a tough week pick a split you can execute flawlessly with good form.

After the workout, look back at the memory and check the average splits for each piece.  Do a couple of burpees for each decimal that you were off, even if you went faster.  The goal should be to gain full control over your effort on the erg and know exactly what you put in effort-wise is what you get back.  Setup the monitor as your clock for the workout by choosing intervals variable with undefined rest.

Post your time, goal splits, and average splits to comments.  Have a great weekend!!!

Rest Day 6/19/14: Who’s going to Tryout for the Renegade Rowing Team? – Details Here

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Rest Day:

RRT Prepping for there epic end of term Renegade Rowing WOD last week.

RRT Prepping for their epic end of term Renegade Rowing WOD last week.

Tryout for the Renegade Rowing Team (RRT)

(RRT = 6 week term rowing in 8’s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd)

Tryouts: Thursday, July 17th @5:30am @CRI

Sign Up Here

Tryouts Based on your Knowledge of the Following…

If you would like to learn these KSA’s and prepare for Tryouts please setup a 20min session with Coach Pat to review what you need to know and work on.  Your first 20min session is free and will be on the Dock Box at CRI.  Just email Coach Pat to set up a time – pat@renegaderowing.com

Renegade Rowing Team Required KSA’s (Knowledge, Skills, and Ability):

Equipment:

  1. How to carry and setup equipment.
  2. Port, Starboard, Bow, Stern
  3. Port Oar
  4. Starboard Oar
  5. Oarlock
  6. Oar Collar

Skills:

  1. Posture
  2. Control/Ratio
  3. Connection
  4. Teamwork, Following, Rhythm

Stroke Cycle Positions:

  1. Catch
  2. Finish
  3. Arms Away
  4. Bodies Over
  5. 1/2 Slide
  6. 3/4 Slide

Drills:

  1. Feeling Drill
  2. Chop Drill
  3. Release/Catch Placement Drill
  4. Pause Drill (Single, Double, Triple Pause)
  5. Reverse Pic Drill (Focused on Connection)
  6. Pic Drill (Focused on Swing and Body Preparation)

Bladework:

  1. Feathered
  2. Squared
  3. Squared and Buried
  4. Check it Hard and Hold Water
  5. 1/2 Square @ 1/2 Slide
  6. Full Square @ 3/4 Slide

Rowing WOD 6/18/14: 5RFT – 250m Row, 20 Burpees – Post Time and Splits

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Rowing WOD:tabata row

5 Rounds For Time …

250m Row

20 Burpees

If you’re looking for a good lung burner and test of how hard you can mentally push yourself you have found it.  This WOD is brutally awesome.  It’s pure GO!

Set your monitor for intervals distance with 250m of work and undefined rest.  Once you start rowing the monitor will serve as your clock for the workout.  Focus on holding a split somewhere between 2k to 2k+5 pace.  Whatever split you decide on be consistent and stick to it each round.  Fight for form and efficiency.  Make sure every ounce of energy you put out goes into efficiently holding that split.

This is a great opportunity to practice a quick release for competition.  When you finish the row, place both thumbs on the quick release tabs.  In one motion push the tabs away as you pull your toes toward you.  This will ensure you can pull your feet out easily and there will be plenty of room to put them back in at the start of the next round.

I highly recommend recruiting a couple of training partners to do this with.  It’ll make you push harder and you’ll have more fun.

Post your time and average splits for each row to comments.

Rowing WOD 6/17/14: Max Pressure 12 x :20 On, :40 Off – Post Fastest and Slowest

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Rowing WOD:

12 x :20 On, :40 Off

Max Pressure

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

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 1k race plan.  Do you last through the first 6, but die soon after?  Could you go faster at the start of your 1k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 1k which will be happening Saturday, 6/28.  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 and slowest splits to comments.

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