Monthly Archives: December 2014

1/1/15: Happy New Year!

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RR CRASH-B Coach PatI wish everyone the best and hope 2015 treats you well!  Take some of that into your own hands and commit to a certain number of Renegade Rowing Blocks per week.  Mixing in just 2 or 3 with your regular training can step up your game to a whole new level.  Comment with your results and let other Renegades know how you’re doing!

Also, get excited for some additional programming.  This Holiday Season I’ve been working on the Renegade Rowing Training Plan.  I’ll be adding in additional programming to the strength blocks so that if you are on your own or you’re looking to step up your performance you’ll have what you need to get the job done.

Enjoy your day and have some fun with Family and Friends!

All the Best!

Coach Pat

S&C WOD 12/31/13: “NYE Challenge” – 1k Row, 50 Burpees, 1k Row, 50 Burpees – Post Time

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Strength and Conditioning WOD:

Allan crushing it in Heat 2 of the RRL! He pulled a 6:45 and is primed for a solid winter of training!

New Year’s Eve Challenge

Complete for Time:

1k Row @20s/m

50 Burpees

1k Row @22s/m

50 Burpees

Happy New Year’s Eve Everyone!  I hope you all had a great year and are celebrating with some fun tonight!  Here is a little challenge I dreamed up if you’re game.  I’ll be doing 100 Burpees For Time to ring in the new year and I figured this would be a solid challenge to work on rowing and still fit in 100 burpees.

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.

Setup a clock and give it your best to finish 2014 Strong!

Post your time to comments!

Rowing WOD 12/30/14: 5x1k w/ 4min Rest – Post Fastest and Slowest Times/Splits

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RRTP 12-29-14

Rowing WOD:CFRowing Trainer Course Drills

5 x 1k w/ 4:00 rest

  • Execute Race Pace
  • Row like it’s the middle 1,000m of a 2k

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.

Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 2k and Rowing WOD. Below are some goals and times to think about.  Our next 2k will be the Renegade Rowing League on Saturday, January 24th! Register Here!

Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

RRTP 12-29-14 and RWOD 12/29/14: Partner 3k Row w/ Max Double Unders – Post Time and Reps

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Here’s to the last few days of the year!  I hope you all had an awesome Christmas and Holiday.  Get pumped for the New Year because it’s going to be epic.  Don’t forget to take a look below at the training plan for the week.

RRTP 12-29-14

Snapshot of this weeks training plan. Don't forget to sign up for the next Renegade Rowing League!

Snapshot of this weeks training plan. Don’t forget to sign up for the next Renegade Rowing League!

Rowing WOD 12/29/14:

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we look to 2015 it’s time to reconnect and catch up with friends and loved ones.  Use today’s Rowing WOD as an opportunity to work hard together and feel good heading into the New Year.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.  The Undefined Rest function on the C2 Erg is great for this!)

Post your time and max double unders to comments.  Team Names Encouraged!

Rowing WOD 12/27/14: 8x500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD 12/27/14:

Abby getting after it at the Renegade Rowing League last Saturday!

Abby getting after it at the Renegade Rowing League!

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

With our second 2k of the winter in the bag and Christmas behind us, this is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work before the New Year.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!