Monthly Archives: January 2015

Video Review: How can Shadi help you? – Post your video/thoughts for feedback!

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How’s it going Renegades?  Today we’re taking a look at Shadi mid race.  This is a video review that I put together to help her and you develop your stroke and find new areas to improve upon.  I’ll be posting regular video reviews about once a week, usually on Thursdays.  If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in  the comments.  If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to pat@renegaderowing.com.

Today’s topic relates to how you sit on the erg.  Are you sitting on the back of the seat or the front of the seat?  Are you balanced on the back of your tail bones or the front?  How does your point of contact with the seat affect your posture and positioning throughout the stroke?  These are things to think about and an area where you can make a quick change to see big gains.  Let us know what you think and if you have any questions.

Also, if you’d like to join in the fun in person, the Renegade Rowing Club practices every Tuesday morning at 6am and Wednesday evening at 6pm.  Everyone is welcome, just let me know via email – pat@renegaderowing.com, and I can get you the details on how to get started and join the group.  Don’t forget to register for the next Renegade Rowing League on January 24th!

Strength and Conditioning WOD 1/7/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

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The RRC attacking the 2k Row at the end of yesterday's practice. Renegade Rowing League is coming up, Register Now!

The RRC attacking the 2k Row at the end of yesterday’s practice. Renegade Rowing League is coming up, Register Now!

Strength and Conditioning WOD:

“Rowing Helen”

3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace.  Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow.  A good goal would be holding a 2k-1 pace for the 500m pieces.

This week is a practice week in the Renegade Rowing Training Plan. Today is your opportunity to compete against yourself and everyone else on your team to get a baseline for Rowing Helen. Dig deep and push harder for the person next to you!  Next Friday you’ll get a chance to Re-Test this.

Take quality strokes and have fun pushing yourself.

Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.

Rowing WOD 1/6/15: 500m, 2min Rest, 1k, 4min Rest, 2k – Post Avg Splits

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Training Plan for the week: RRTP 1-5-15

Rowing WOD:

The RRC getting after it!

The RRC getting after it!

500m @32 s/m (2k-1)

2min rest

1k @30 (2k)

4min rest

2k @28 (2k+2 to 2k+4)

Elite rowing and fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed and endurance.  Attack the first piece and get used to going faster.  Imagine you are going to pull that split for your next race.  Catch your breath and then focus on being efficient and powerful at race pace for 1,000m at a lower stroke rating of 30s/m.  After another good rest, work on mental toughness and endurance over 2,000m as you get used to the time required for complete focus during a race.

If you’re interested in joining us for our next race please register for the Renegade Rowing League on January 24th.  Also, if you’d like to work on preparing for CRASH-B’s you can join the Renegade Rowing Club on Tuesday mornings at 6am and Wednesday evenings at 6pm.  Just let us know when you’d like to start!

Post your average splits to comments.

RRTP 1-5-15 and Rowing WOD 1/5/15: 5x10min w/ 30sec Rest – Post Distance and Avg Splits

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Here’s the plan for the week!  Let’s start 2015 strong!

RRTP 1-5-15

Rowing WOD:

Snapshot of this weeks training plan. Don't forget to register for the Renegade Rowing League Jan. 24th!

Snapshot of this weeks training plan. Don’t forget to register for the Renegade Rowing League Jan. 24th!

5x10min w/ 30sec Rest 

@18-22 for All

(75% Effort, aware of breathing)

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments for the month of November.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Average Splits and what you plan to focus on in the coming weeks!

Rowing WOD 1/3/15: 4x8min w/ 4min Rest – Post Focus and Avg Splits

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Rowing WOD:J Row

4 x 8min w/ 4min Rest

@26-28 s/m (2k+4 to 2k+6)

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 5 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:05 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

Post your technique focus and average splits to comments.