Rowing WOD 11/8/14: 5x500m Equal Work:Rest – Post Avg Splits

RRTP 11-3-14Renegade Rowing Training Plan TemplateRR Athlete Template

Rowing WOD:

The Renegade Rowing Team!

5 x 500m

Rest as long as it takes you to complete 500m.  

Row as follows:

  • Pieces 1 and 2: practice the start of the race plan
  • Pieces 3 and 4: practice holding race pace like the body of the race plan
  • Piece 5: practice sprinting out at 250m like the finish of the race plan

Before getting after today’s Rowing WOD I want you to recall two things.  What are you training for and who are you training with?  We always talk about setting appropriate goals, which is a big part of Renegade Rowing.  Along with goals you should be finding an appropriate training partner.  In terms of the psychology of training and performance, we will always push harder and focus more when there is someone right there next to us.  A training partner will make you faster just by being there and holding you accountable.  Training partners are huge, especially when that little voice starts to creep inside your head and tell you to stop pulling.

Rowing Together at CFB

Posture was a big focus this week, so be sure to keep it through each piece.  Today’s Rowing WOD is all about POWER!  P = Force x distance / time.

There are three ways to row faster:

1) Row Harder,

2) Row Longer,

3) Row Higher (increased s/m).

For most rowers it’s easy to learn to row longer and higher, but rowing harder doesn’t come easy.  That is why we work on General Physical Preparedness!  Gym’s like CrossFit Boston are what allows us to row harder, push ourselves, and produce more force each stroke.  Keep up with your WODS!  In order to row longer we need more compression with the legs at the catch while maintaining a tall posture and not lunging.  This requires us to have more flexibility, so keep working on that extra mobility!  Hips and Hamstring Flexibility are key!  Last, rowing higher means rowing at a higher stroke rating.  After playing with the damper setting and learning about drag factors, we have come to realize that we are more efficient at that higher stroke rating.  Remember when we need to sprint at the end of a piece we can  start to bring that split down by picking up the stroke rating!

Before starting today’s Rowing WOD you should review our race plan.  My idea for using this race plan is to keep it simple.  I’d like us to keep it simple and execute rather than coming up with some elaborate plan that we can’t execute.

Here is the race plan:

Starting 5 strokes (3/4, Half, 3/4, Lengthen, Full)

5 − 10 high strokes

Settle to race pace (your goal split, this requires a RATIO shift, take time to sit up and breath on the recovery!)

Pull a consistent split +/- 1 split second through the body of the race

@250m sprint for the finish line!

Post your Average Splits for each piece to comments.

********** IMPORTANT *************

Keep practicing good Posture, Body Preparation, and Connection!  Have someone watch you and see if you’re getting your body angle set by 1/2 slide and keeping connected as you start each stroke.

Here is the typical Renegade Rowing WarmUp for your reference!

Row Smart, Row Hard!

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8 thoughts on “Rowing WOD 11/8/14: 5x500m Equal Work:Rest – Post Avg Splits

    • Good question Ward! This year I’m having the renegades learn a full race start like on the water. The first stroke starts from 3/4 slide and then goes Half Slide, 3/4, lengthen, full. I’ll try to get up a video on it.

  1. Damper @ 7. Goal 1:53 splits
    AVG: 1:52.4 @ 30s/m
    1:51.0 @ 30
    1:50.6 @ 30
    1:53.3 @ 31
    1:53.3 @ 30
    1:51.9 @ 30

    For birthday fun did strict pull-up and ring push-up ladder 1-5-1

  2. Total time 21:07
    Average 2:08.5 – 30
    Splits
    2:11.3 – 30
    2:08.1 – 31
    2:07.7 – 30
    2:08.2 – 30
    2:05.6 – 31

    Not sure where that came from but Ill take it

  3. Okay, so kind of a mess, still trying to get into the groove. After my first piece, I said to myself, “Well, that’s not sustainable…”. The second was better, and by the third I think I was able to settle in on my target split and stroke rating.

    Average 1:53.2 – 32
    Splits
    1:52.6 – 34
    1:51.5 – 29
    1:56.2 – 31
    1:55.4 – 30
    1:50.8 – 38

    For the final 250m, I literally just sprinted…did I do that right?

    Happy erging!

    • Way to attack it Stan. I like that you finished strong with a sprint and you tried to settle through the middle. We just need to dial in what your race pace is going to be and keep practicing consistency. With a couple of adjustments this week you should be well on your way. One thing that will help is focusing on a consistent rhythm/stroke rating. We’ll chat about it Tuesday! Way to get this in!

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