Rest Day 7/3/14: Ever think about giving it a go on the water?

Rest Day:

RRT Prepping for there 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

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