Monthly Archives: July 2014

Rowing WOD 7/7/14: “Hills” 3x10min w/ 4min Rest – Post Distances

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Rowing WOD:Renegades on the Water

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @23 s/m

3min @25

2min @27

1min @29

I hope everyone had a great weekend and is ready to crush it this week!  We did this Rowing WOD back in May with the stroke rating a beat lower for each hill.  Try to find your results and see how much you’ve improved since then.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Rest Day 7/6/14: 15min of Skill Work – What Skills are you working on?

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Rest Day:RR Hollow Rock1

15min of Skill Work

I hope you’re all enjoying the weekend with family and friends.  Take 15 minutes out of your rest day to practice some skills.  Better yet, try to teach a friend the skills you’re working on.  If you can describe and demonstrate a skill through teaching someone else, you’ll reinforce yourRR Hollow Rock2understanding and ability with that skill.  Try to pick one skill you’ve mastered and one skill you’re working on and alternate back and forth between the two.  If you crush double unders, but can’t hold a handstand, do 15 double unders and then 5 attempts at a handstand.

Have some fun and get excited for another solid week of training!

Post your skill work to comments.

Rowing WOD 7/5/14: 1k Test – Post Time, Split, and Stroke Rate

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Rowing WOD:

The Renegade Rowing Club getting after 500m! Tryout for the Renegade Rowing Team July 19th - All are Welcome!

1k Test

How well does your body operate at max effort for 3 minutes?  How much power can you maintain before pain and metabolic waste slows you down?  Today’s assessment will give you an idea of your work capacity in the 3 minute time frame using all three metabolic pathways – phosphagen, glycolytic, and oxidative.  You’ll be pulling from both anaerobic and aerobic energy systems.

Set your monitor for 1,000 meters and get after it.  Be sure to record your time and average stroke rating.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle for 10 to 20 strokes, and then sprint all out for the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 3-5 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.

Rowing WOD 7/4/14: Happy 4th of July! – AMMAP20 w/ 3 Burpees EMOM – Post Distance

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Chest to the deck!

Chest to the deck!

I hope you all get a chance to celebrate America today and enjoy time with family and friends.  If you’re looking for a solid workout to offset any BBQ’s give this a shot and let us know how it goes!

Rowing WOD:

Row As Many Meters As Possible in 20min …

*Start w/ 3 Burpees

**Perform 3 Burpees Every Minute On the Minute

When it comes to Burpees and WODs with supplemental tasks to perform every minute it helps to focus on rhythm.  Don’t freak out about the clock.  Just find your rhythm, breathe, and flow.  The same focus is needed on the row in today’s Rowing WOD.  When you get to the erg just strap in and get the flywheel moving.  Then focus on solid pressure and breathing.  Try to put some of the ratio work from Monday to use so that you have a chance to breathe and recover on the recovery.  Finding a smooth rhythm on the erg will help maintain your efficiency.  Try not to pause through the finish.  Keep the hands moving.  Also use this wod to practice the quick release getting off the erg.  This Rowing WOD can be a lot of fun if you practice the Burpee/Push Up Erg Dismount!  Check out the video at the bottom…

Holding the lowest split possible consistently every stroke should be the goal.  Remain efficient and don’t blow yourself up on any one stroke.  Push through and get as many meters as possible!

Post total meters rowed to comments!

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

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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