Monthly Archives: July 2014

Rowing WOD 7/22/14: Max Pressure – 15 x :20 On, :40 Off – Post Fastest, Slowest, Avg Splits

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Rowing WOD:

Rowing Warmup at CFB

15 x :20 On, :40 Off

Max Pressure

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 500m race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 500m?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 500m test which will be happening in two weeks.  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, slowest, and average splits to comments.

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

Rowing WOD 7/21/14: 4x10min w/ 1min Rest – Post Distances

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Rowing WOD:

4x10min w/ 1 min Rest 

Working the Dock Box w/ Greg

Working the Dock Box!

As Follows:

1. 4min @18 s/m Steady, 1min @20 s/m Pressure, 4min @18 Steady, 1min @20 Pressure

1min Rest

2. 4min @20 Steady, 1min @22 Pressure, 4min @20 Steady, 1min @22 Pressure

1min Rest

3. 4min @22 Steady, 1min @24 Pressure, 4min @22 Steady, 1min @24 Pressure

1min Rest

4. 4min @24 Steady, 1min @26 Pressure, 4min @24 Steady, 1min @26 Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments since the start of the year.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Distance for each piece and what you plan to focus on in the coming weeks!

Rest Day 7/20/14: What are you doing to stay hydrated this Summer?

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Rest Day:

Sunset Row w/ Renegade Rowing Team last year!

What are you doing in this heat?

Are you Hydrated?

It’s been ridiculously hot out and if you’re in New England the humidity has been even worse.  What are you doing to stay cool and enjoy the weekend?  I’m going to hit a BBQ up in NH.  I hope you can get to the beach or pool and have fun in this heat.  If you haven’t calculated how much you should be drinking on a daily basis to stay hydrated, today is a good day to figure it out.  Click on the Hydration link above to read one of Alex Black’s first Nutrition articles for Renegade Rowing.

Have an awesome Sunday and stay cool!

Rowing WOD 7/19/14: 4 x 3min w/ 2min Rest – Post Goals and Splits

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Rowing WOD:

Noon Class getting after it!

Noon Class getting after it!

4 x 3min w/ 2:00 Rest

  • 1st/2nd @2k Pace
  • 3rd @1k Pace
  • 4th @1k-2 Pace

We performed this Rowing WOD back in June with a focus on executing our 1k Pace.  Last week we performed a Rowing WOD with 2k, 1k, and 500m distances.  Today is a day to dial in your pacing for each distance with extra focus for the last piece as we prepare for our retest of 500m in two weeks.   Look back to see how you did and bring your best for today’s Rowing WOD.  This will get tough with negative splits, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next test.  Our next 500m test will be Saturday, August 3rd so that we can track our progress through the summer and be ready for the Fall season of racing and competitions.

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 1:35 or 1:50 for 500m.  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 your ideal race pace.  You should visualize what it will be like in the middle of your race and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your goal split for each piece and the average 500m splits for each piece to comments!

Rowing WOD 7/18/14: 7RFD – :30 Row, :30 Rest w/ 3 FS – Post Distances

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Rowing WOD:

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

7 Rounds For Distance …

:30 Row (Like Race Start)

:30 Rest w/ 3 Front Squats (135/95 lb)

Today’s Rowing WOD is all about the start of a race.  In order to be confident and crisp on your start for our 500m Test in two weeks, 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 come race day.  Also, be ready to transition quickly from the erg to the front squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat clean for the first rep is the way to go on the front squats.  Be sure to focus on a tight belly and elbows up.

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.