13 | February | 2015 | Renegade Rowing

Here is a great warmup for moving in the morning for everyone as they prepare for CRASH-B’s: Moving in the Morning

Also, below you will find all of the results for the Renegade Rowing League for this winter. Know all of the hard work you’ve put in and be ready with a solid game plan on race day!

Rowing WOD:

RRL1 Heat1 Results from 11-22-14

8 x 500m w/ 2min Rest

Race Pace
Race Focus

With our last 2k practice of the year behind us, now it’s time to get focused and prepared for the main event, CRASH-B 2015. 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.

RRL1 Heat 2 Results from 11-22-14

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.