Today’s programming is either an endurance block, olympic lifting, or active recovery. If you’ve been training hard all week and you’re a little banged up from the last couple of days be sure to mix in some active recovery with yoga, a light row, or even just a walk along the river with some mobility and stretching mixed in!
Below is a little video review to check out while you’re recovering. The video is of Nick A. who just started back up with the Renegade Rowing Club after rowing on the water all Summer/Fall. He’s a competitive rower with lots of experience and he’s looking to keep raising his game by getting stronger and finding more speed wherever he can. Take a look at the video and see what he does well and look for things that you might be able to improve as well. If you have any questions please let us know in the comments and I’ll do my best to get right back to you.
Renegade Rowing 
Phillip – more than you probably want to know, but I recall an early conversation about the proper position at the catch: whether to maintain a rigid back or reach with the shoulders/hands to shorten the distance at the catch. Just an FYI on improving stroke efficiency. Thanks for last night – see you Saturday, 10 a.m. at Vickery location. Ward
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(Partially) Completed Wednesday’s workout: 5x10min w/1 min rest @ 20-22-24-22-24
1935m, 2:36.8/500m @ 21 s/m
1808m, 2:45.9 @ 22 s/m
1995m, 2:30.3 @ 34 s/m
This was after I completed the Crossfit WOD of:
Bench Press 5-3 reps @ 75%, 85%, 95% (83- 95lbs) and “Skinned a bunch of cats” in-between sets. And completed for time a glorious ladders of Box Jumps and Burpees for time (10-9-8-7-6-5-4-3-2-1) in 5:38.
Take Aways:
1. Official first day rowing with training partner Lauryn and she was awesome! She helped me focus on trying to keep a consistent pace and it’s nice having a buddy to keep you company.
2. 1 minute rest in-between intervals is not enough time to digest a couple bites of an apple.
3. I learned from Nick is he’s a good illustration of everything coach Pat been teaching us about posture, connection, and control! Also, pacing him is hard when you’re 5’4 and a half which reinforces how important timing is on the recovery/catch. He does all of this so gracefully without wearing shoes! AMAZING!
Awesome work Linh and Lauryn! That’s an epic day of training. You’re exactly right about following someone who’s a different height than you. Focus on controlling the recovery and know where their catch is. Keep up the great work!
On Thursday, November 13, 2014, Renegade Rowing wrote:
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*Correction: 1995m, 2:30.3 @ 24 s/m
Thanks Pat! Doing my best to prepare for 2k glory!