Monthly Archives: November 2014

Who’s Ready for the Holidays? Renegade Rowing Training Plan week of 12-1-14

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I hope everyone had a great Thanksgiving and got a chance to enjoy time with family and friends.  We did the “Gobble Gauntlet” again and braved the cold to earn our Turkey and Mashed Potatoes!  Here is the training plan for this week.  Let’s kick off December on a strong note and bring it home for the New Year.  Let us know if you have any questions or would like to join the Renegade Rowing Club in fighting for their goals!

RRTP 12-1-14

Rowing WOD 12/1/14:

Snapshot of the RRTP for the week of 12-1-14

Snapshot of the RRTP for the week of 12-1-14

1k @28 s/m (2k+5)

4′ rest w/ 20 Push Ups

3 x 3’ On 1’ Off as follows (Holding 2k+7 for each):

            3′ @26 s/m, 25 s/m, 24 s/m (rate changes every minute)

            3′ @25, 24, 23

            3′ @24, 23, 22

4′ rest

2 x 3’ On 1’ Off as follows (Holding 2k+7 for each):

            3′ @26, 24, 22

            3′ @27, 25, 23

One thing that all good athletes have in common is a sense of efficiency.  The athlete that can maintain proper mechanics and spend the least amount of energy to complete a task will be able to push harder and farther compared to the athlete that just flies and dies.  Todays Rowing WOD introduces a key concept to being efficient in rowing and may improve your efficiency in longer wods.

Start the workout by rowing 1,000m at 28 strokes per minute and holding a 2k+5 split.  This will get you warm and ready to go to work.  During the 4min rest fit in 20 push ups however you want. Then, set the monitor for 3′ of work and 1′ of rest.  Each 3-minute piece is broken into 1-minute sections that should be rowed at the designated stroke rating holding a 2k+7 split.

In order to hold the goal split while decreasing the stroke rating you must perform a ratio shift.  A ratio shift changes the timing of the stroke on the drive and the recovery.  For example, shifting from 1 on the drive: 2 on the recovery, to 1 on the drive: 3 on the recovery.  This is a challenging workout.  Use it to develop a sense of efficiency.  A proper ratio shift maintains the power per stroke but allows the rower time to breath and prepare for the next stroke a little bit more.

Post Total Distance and your Experience with ratio shifts.

Below are some pictures of Mike T. after working on staying connected through the finish.  What does your finish look like? Is it efficient?  How fast do your hands move through the finish?  … Just a few things to think about as we continue to work on suspension through the stroke and balanced finishes.

Rowing WOD 11/29/14: 8x2min w/ 1min Rest – Post Avg Splits

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Rowing WOD:

Rowing Feet Out! Well done staying connected to the footboards through the finish! Renegade Rowing Club Starts Monday @6:30pm @CFB

Rowing Feet Out! Well done staying connected to the footboards through the finish! Renegade Rowing Club Starts Monday @6:30pm @CFB

WARMUP: 10min of SUSPENSION AND FINISH DRILLS

  • Reverse Pic Drill
  • FEET OUT ROWING

RWOD: 8 x 2min w/ 1min Rest as follows:

2′ @28 s/m (2K+4)

2′ @30 (2K+2)

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @33 (2K-1)

2′ @34 (2K-2/OPEN)

Today we’re continuing our work and discovery of maintaining pressure through the drive so that we can have a clean, balanced finished.  The goal is to be smooth and efficient stroke after stroke to save energy for later in the race, like the 3rd 500, when things really get tough.  When rowing feet out try to suspend all the way through the drive.  Time the finish so that you don’t tuck the hips, fall off your sit bones, and/or dump down into the finish.  The idea is to focus on pointing the toes just as you draw the arms to the body.  If you can imagine placing your body at the finish so it can immediately swing forward with control then you’ll be ready to breath and get hungry for the next catch.

In today’s workout dial in that suspension each piece and be consistent with your pressure.  You should aim to keep your split to the prescribed pace +/-1 spilt second.  In the coming weeks we’ll be building up to longer pieces at race pace, so build up your confidence now by picking a split you can hold every piece.  If you execute each piece according to plan then get after it on the last one and see how much you have left in the tank.  When things get tough always focus on your breathing and being consistent with your effort on each stroke.  Smooth is fast!

Post your average split for each piece to comments!

Here are a couple of videos to checkout with the rear of the erg elevated and rowing feet out.

Compete! S&CWOD 11/28/14: Re-Test “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

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preparation_mousetrapToday is a Competition Day!  Compete with yourself and try to crush your previous time!

Preparation vs. Competition

In our plan one week will be a microcycle. Our microcycles can be classified as either preparation or competition. During a preparation microcycle a fitness block and/or a rowing block will be introduced and then repeated the following week. In the following week, aka – competition microcycle, those blocks will be repeated and individuals will be expected to compete and try to better their performances from the preparation microcycle.

This week is a great example.  Today is a Re-Test of “Rowing Helen”, which was introduced last week.  Last week was a preparation microcycle and this week is the competition microcycle.  If you did “Rowing Helen” last Wednesday and you are attacking it again today your goal should be to hold more consistent splits and move a little bit faster in both your kettle bell swings and your pull ups.  Last week you prepared.  This week you drop the hammer and compete.  Have fun and get after it!  Let us know how you do and if you were able to improve.

Rowing is for all ages! Middle School athletes having fun learning to compete at the Renegade Rowing League!

Rowing is for all ages! Middle School athletes having fun learning to compete at the Renegade Rowing League!

Strength and Conditioning WOD:

Re-Test

“Rowing Helen”

3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace.  Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow.  A good goal would be holding a 2k-1 pace for the 500m pieces.

This week is a competition week in the Renegade Rowing Training Plan. Today is your opportunity to compete against yourself and everyone else on your team to get a Personal Record for Rowing Helen. Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.  If you PR’ed let us know!

Rest Day 11/27/14: “The Gobble Gauntlet” – Happy Thanksgiving!

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“The Gobble Gauntlet”RR Gobble Gauntlet

800m Run

50 Sit Ups

800m Run

40 Air Squats

800m Run

30 Burpees

800m Run

20 Push Ups

800m Run

10 Split Squat Jumps

Thanksgiving is one of my favorite days of the year.  It’s a day of hanging out with family and friends while enjoying good food and football.  Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast.  Hopefully you’ve got something planned.  If you don’t, try the Gobble Gauntlet with your friends.  Get outside and be active before relaxing for the rest of the day.

During the holidays you may be traveling or away from an erg, so be sure to stay active and get creative with your workouts.  Today is usually an active rest day, so make it one with your friends and family.  Keep a consistent pace and keep pushing.  This is a good one to work on your endurance.

Post Time to comments!

Happy Thanksgiving!

Video Review: How can Jess and the “Warrior” help you? – Thoughts on Connection to your Body and the Erg/Water

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A quick pic of the Renegade Rowing Training Plan for 11-24-14

A quick pic of the Renegade Rowing Training Plan for 11-24-14

Today’s programming is about building endurance on the Erg and strength with the Deadlift.  Both Rowing and Deadlifting require perfect form to get the most out of each exercise/sport.  Connection is one skill that can be focused on and practiced to improve form and efficiency with each movement.  We can talk about connection with regards to many things.  Two things that are required for powerful and efficient movement are connection of your body to itself and connection of your body to an external object that you’re trying to do work on.  Take a look at the video and try to think about your connection when you move and work whether it’s Rowing or Deadlifting.  Are you getting the most out of your legs by keeping your body connected and staying connected to the handle/bar?  Please share your thoughts to comments or send me an email with any questions – pat@renegaderowing.com