Monthly Archives: June 2014

Rowing WOD 6/6/14: 3RFT – 1k Row, 20 Air Squats, 30 Sit Ups – Post Time and Splits

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Rowing WOD:

Rowing Warmup at CFB

3 Rounds For Time …

1k Row (@2k Pace)

20 Air Squats

30 AbMat Sit Ups

Today’s Rowing WOD is to build some aerobic endurance and continue dialing in our control at holding consistent splits mid race.  We’re training for the 1k this month, but since we’re combining it with other movements I’d like to see everyone focus on consistency at their 2k pace.  During the squats stay connected to the floor and keep good posture all the way through.  With the sit ups be sure to use your arms to help you find a rhythm you can maintain all the way through unbroken.  For the first 1k you can practice a full pressure race start, which is 1/2, 3/4, Full, and then 10 High Strokes.

Focus on being smooth, maintaining your breath, and keeping your posture.

Have some fun and challenge a friend!

Post your time and average splits for the 1k’s to comments.

Rest Day 6/5/14: What are you looking forward to this weekend?

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Rest Day:

Coach Pat's first row of the season!

What are you looking forward to this weekend?

Now that it’s Summer and the weather is finally getting warm, what are you going to learn on your weekends?  Summer weekends are made for getting outside, trying new things, and having fun with old friends.  If you’d like to get out on the water with a group of friends let me know and we’ll make it happen.

Who’s looking forward to rowing on the water?  Who’s looking forward to crushing some Rowing WODs? Whatever you do this weekend or next, get outside, get passionate about something, and have some fun!

If you’d like to try Renegade Rowing on the water let me know!

Rowing WOD 6/4/14: “Tabata Yeah!” – Row, KB Swing, Sit Up, DB Snatch – Post Total Score and Weight Used

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Rowing WOD:tabata row

“Tabata Yeah!” (16min WOD)

  • Perform :20 of Work and :10 of Rest for a total of 8 rounds for each movement below.  
  • No extra rest between movements.  
  • Complete all eight rounds of the Row before moving onto the Kettle Bell Swings and so on.  
  • Your score is the total number of reps completed overall.

Row (Calories)

KB Swing (Chest Height, You choose the weight)tabata kb swing

AbMat Sit Up

DB Snatch (Alternate each arm every rep, You choose the weight)

Today’s Rowing WOD is great for testing your aerobic capacity and mindset.  How hard can you push yourself when things get tough?  Focus on breathing and rhythm throughout all the movements.  Try to maintain a consistent pace and complete the same number of reps each round.  A good challenge for the rowing portion would be to row one calorie per stroke.

tabata sit up

In all of the movements be efficient and keep good form.  During the KB Swing and    DB Snatch stay connected to the floor and keep good posture.

When things get tough just tell yourself “Tabata what?  Tabata Yeah!!!” and get some more reps.

Have fun and post your total number of reps along with the weight you used to comments.tabata db snatch

Rowing WOD 6/3/14: 6 x 650m w/ 2:00 Rest – Post Avg Splits

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Rowing WOD:

Renegade Rowing Team getting their point to start the Rumble on the River

6 x 650m w/ 2:00 Rest

  • FOCUS: RACE STRATEGY
  • Hold 1k Goal Split

Our next testing day will be June 28th with a 1k, so now is the time to dial in your race strategy and build your confidence.  You’ll definitely want a game plan going in. This is a Rowing WOD we did over the winter and today is a chance to test your training and see if you’re progressing.  Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  If you have your splits from the winter try to improve upon them and finish stronger on the last couple of pieces.  Ideally your splits will be a little faster because we’re focused on the 1k instead of the 2k and there is a little more rest.  Over the next two weeks we’ll be dialing in our speed with shorter intervals, so get after it today.  Now is the time to see what you’ve got and push yourself.

Post your average splits for each piece to comments!

Rowing WOD 6/2/14: Swing Row – Post Avg Splits and Focus

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Rowing WOD:

“Swing Row”Rowing in the Basin

28 min as follows…

10min @2k+20

2min Rest

8min @2k+15

2min Rest

6min @2k+10

A Swing Row is used to get in some volume without crushing you.  Use today as an opportunity to work on aerobic endurance and technique.  Focus on one technique fix each piece.  Swing rows are great following a strength session, so if you have some strength work to do, get after it, and then enjoy this Rowing WOD.

During each piece hit the prescribed 500m split every stroke and focus on good form.  Things to work on include level hands, continuous movement of the handle, ratio, control, connection at the catch, and body preparation on the recovery.

Breathe, be smooth, and flow!

Post your 500m avg. splits for each piece to comments along with your focus.