Monthly Archives: December 2014

RRTP 12-15-14 and S&C WOD: 500m Row; 3Rds – 5 PC, 10 BBJ; 500m Row – Post Time and Splits

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Here is the programming for the week!  I hope everyone is excited for the Renegade Rowing League and the chance to PR the 2k on Saturday!  Register Here!

Here's a snapshot of the programming for the week of 12-15-15!

Here’s a snapshot of the programming for the week of 12-15-14!

RRTP 12-15-14

Strength and Conditioning WOD:

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who's ready for tomorrow?

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who’s ready for tomorrow?

All For Time …

1. 500m Row (like start of 2k)

2. 3 Rounds Of:

  • 5 Power Cleans (135/95 lbs)
  • 10 Burpee Broad Jumps

3. 500m Row (like finish of 2k)

Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips.  Treat each 500 as if they were your ideal 2k.  For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace.  During the Power Cleans and Burpees work on efficient movement and connection through your hips.  Try to go unbroken and consistently jump the same distance for each broad jump.  If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning.  As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace.  When you hit the last 250m start to negative split and practice your sprint for the finish.

Post your overall time to complete all three parts to comments along with your average split for each 500m.

Rowing WOD 12/13/14: 3k Row, 2.5k Row, 2k Row – Post Avg. Splits

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Who’s ready for the second race of the Renegade Rowing League?  It takes place next Saturday, December 20th at 8am!  The more the merrier!  Register Here!

Rowing WOD:

The Ladies getting after it at the Renegade Rowing League last year!

3k Row

6min rest

2.5k Row

5min rest

2k Row

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 2k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 2k+5, 2k+4, 2k+3 for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard to maintain a consistent split.

Post your Average 500m Splits to Comments along with an answer to this question…

Why is Rowing Fun?

Compete! Re-Test “Sculler X”! – Post your score and any improvement

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

Results from Sculler X last week.

Results from Sculler X last week.

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 “Sculler X”, which was introduced last week.  Last week was a preparation microcycle and this week is the competition microcycle.  If you did “Sculler X” last Wednesday and you are attacking it again today your goal should be to finish the rowing for calories in one less stroke and hold a more consistent pace overall.  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.

The Renegades throwing down with "Sculler X" last week!

The Renegades throwing down with “Sculler X” last week!

Strength and Conditioning WOD:

Re-Test

“Sculler X”

5 Rounds For Time:

10 Pistols (5 each leg)

10 Push Ups

10 Kettle Bell Swings (2/1.5 Pood)

10 Calories on the Erg

  • (HOW MANY STROKES WILL THIS TAKE YOU?)

When rowing on the water balance and single leg strength come into play much more than rowing indoors on the erg.  Exercises like the pistol (single leg squat) really help develop the sense of balance and power needed to move a boat.  Think about making a big turn in a sculling shell mid race, like any of the turns in the Head of the Charles.  A sculler must be able to balance (a.k.a. set) the boat and transfer force to the water.  Those that do this well maintain boat speed around turns and can walk through opponents.  If you can’t do a pistol yet substitute goblet squats.

Keep a firm core

The push up is a great stabilizing exercise if you try to keep the hips and torso quiet.  Everything needs to move together.  Keep that core firm and ensure everything touches and leaves the ground at the same time.  Last but not least there is the kettle bell swing.  Really focus on driving through the heels and activating the glutes and hamstrings while keeping a solid core.

Full depth push up!

Now hold up!  What about all of the athletes out there that are using rowing as a cross training tool?  You’re in luck.  If you can piece together good efficient movement in the first three exercises then you should be able to crush the row for calories at the end of each round.

Your goal should be consistent, efficient strokes.  For those that have been working on suspension and have tried a drill like the strap drill, you’ll want to fully suspend throughout each stroke in order to get done in as few strokes as possible.  If you suspend well and can maintain a nice ratio then the rowing part of this workout will become active rest and allow you to breathe.  Don’t get me wrong, 10 calories is not much and you should be pushing the pace, but work on suspension and make the rowing as effortless as possible so you can crush the rest of this Rowing WOD.

Post your time and the fewest number of strokes it took to complete 10 calories!

Video Review: What do you think of your form? How about Erik’s?

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The Men attacking their 2k in Heat 2 of the Renegade Rowing League on Saturday!

The Men attacking their 2k in Heat 2 of the Renegade Rowing League.  Register for the next one taking place on Saturday, December 20th @8am!

Video Review

From time to time it can be beneficial to look at yourself on camera.  No we don’t care about the aesthetics or the fashion.  We’re looking to gain feedback and a mental picture.  We’re looking for just one or two cues that might give us a smoother, more powerful stroke.  What’s going right?  What’s going wrong?  What can we do better?

You should be asking yourself, “What do I look like now?  How do I move now? What could use some extra focus and improvement next time?”  Don’t dwell on to many things at a time, just find one or two things that might make your life on the erg or in the boat a little better.  Go work on them.  Then reassess in a couple of weeks.

The Renegade Rowing Club has agreed to help everyone by taking a look at their strokes. If you’d like feedback similar to this, post a 20 second clip of you rowing to YouTube and share it with us in the comments of this post.  I’ll do my best to give you a couple of things to work on!  Here is a video of Erik and what he’s going to work on over the next couple of weeks.

Take a look and share what you might focus on next time you row!

S&C WOD 12/10/14: 5RFT – 20 Cal, 15 Push Ups, 10 DB GtO, 5 Split Squat Jumps – Post Time

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Strength and Conditioning WOD:

Are you getting a full finish every stroke?

Are you getting a full finish every stroke?

5 Rounds for time…

  • 20 Cal Row
  • 15 Push Ups (hand release)
  • 10 Dumbbell Ground To Overhead 45/30
  • 5 Split Squat Jumps (ea. leg)

Rest 1:30 between rounds

Today’s Rowing WOD is another long burner to build up your muscular endurance as well as your cardiovascular and respiratory endurance.  Fight to go unbroken in all the movements and be sure to get a good mobility session afterwards to begin rebuilding and realigning all of your muscle fibers.  Be efficient in your movement, keep a constant pace, and keep breathing.

Post your time to comments.