Don’t forget to checkout the Renegade Rowing Training Plan for this week and choose which blocks you will hit – RRTP 12-8-14.
Rowing WOD:
5 x 800m w/ 2min Rest
1st @24 s/m (2k+5)
2nd @26 (2k+3)
3rd @28 (2k+1)
4th @30 (2k)
5th @32 (2k-1)
Some of our best results are found when training at high intensity. In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game. Today’s Rowing WOD provides an opportunity for just that. Set the monitor for 800m of work and 2 minutes of rest. While the stroke rating starts out low, there should be a focus on power per stroke and solid intensity across all five pieces. The increasing stroke rating will give you a chance to see where you’re most effective. Ideally whenever the stroke rating is increased the split should decrease. Try to pick a split for each stroke rating and commit for the whole piece. The last 3 should be around race pace.
Post your Average 500m Splits for each piece to comments.
****Renegade Rowing Club****
Today we will work on goblet squats to the erg in the warmup to complement the explosiveness we want in the legs at the catch. We also reviewed the strap drill to feel suspension through the whole stroke. Keep working to turn the legs on and suspend at the catch. Here is a picture of Renegade Rower Thor getting after that suspension and explosiveness.
Keep Crushing It Thor!
Renegade Rowing 
My goal was to start at a split time of 2:15 and go down from there, holding the specified stroke ratings. What I actually did:
1: 25 SR, 2:14 split
2: 26 SR, 2:10 split
3: 29 SR, 2:08 split
4: 30 SR, 2:07 split
5: 31 SR, 2:08 split
I guess I was scraping the bottom around 2:07 / 2:08, because I wasn’t able to keep lowering the split on the 5th 800, and I was pushing.
Nice work Lauryn! We just need to keep working on your overall strength and power. Your technique is definitely coming along. Keep focusing on preparing that body by half slide. Great execution overall! Well done hitting the stroke ratings and pushing yourself this morning!
On Tue, Dec 9, 2014 at 3:11 PM, Renegade Rowing wrote:
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5 x 800m with 2min. r:
1. 2:20.6 @ 24 s/m
2. 2:18.1 @ 26 s/m
3. 2:16.5 @ 28 s/m
4. 2:17.2 @ 28 s/m
5. 2:16.7 @ 29 s/m
I started focusing on the s/m and lowering the split closest to 2:14 as possible after each round. I felt I was rushing these and need to be more patient. Took me a while to find the balance with stroke rating and split time.
I hear you Linh. It definitely takes practice control both the split and stroke rating however you want. Try closing your eyes and feeling the rhythm and pressure you would like to see. Keep up the good work! You’ll get it!
On Tue, Dec 9, 2014 at 4:17 PM, Renegade Rowing wrote:
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Oh, there were many times I definitely had my eyes closed! I did 12/10: 3 of 4x10min w/3min rest @ 26 after “DT” (extra spicy) today….
30:00m | 6,176m, 2:25.7/500m @ 26 s/m
1. 2,110m 2:22.1/500m @ 26 s/m
2. 2,086m 2:23.8 @ 27s/m
3. 1,980m 2:31.5 @ 27s/m <–hurt so good
Haha Nice! Solid morning Linh! Keep it going!
On Wednesday, December 10, 2014, Renegade Rowing wrote:
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