Monthly Archives: February 2015

Rowing WOD 2/17/15: 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.

RRTP and S&C WOD 2/16/15: 4RFT – 10 Box Jumps, 10 Push Ups, 20 DU, 15 Cal Row – Post Time

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Howdy Renegades!  Did everyone make it out of our weekly blizzard alive?  I hope you all enjoyed the snow this weekend and you’re ready to kick some butt as we head toward CRASH-B 2015!  Here is the training plan for the week:

RRTP 2-16-15

Nick and Thor all Smiles

Nick and Thor all Smiles

Conditioning WOD:

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

20 Double Unders 

15 Cal Row

Snapshot of training for the week of 2-16-15

Snapshot of training for the week of 2-16-15

The 2015 CRASH-B Indoor World Rowing Championships is coming on March 1st!  What is your goal?  What do you need to do to PR?  What can you improve and how will you do better over the next week?

RR CRASH-B Coach PatCheckout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s in 2014.  It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing this year!

I’m working on putting the details together for a Spring Renegade Rowing Club and Renegade Rowing League to get Masters Rowers ready for the summer season.  I’ll also be revealing how Renegade Rowing plans to grow and spread the best sport in the world to the masses.

RR CRASH-B AfternoonThe focus of today is Strength and Conditioning, but be sure to choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

Rowing WOD 2/14/15: 8x500m w/ 2min Rest – Post Splits and Focus

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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

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

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.

Heat 2 from 12/20/14

Heat 2 from 12/20/14

Heat 1 from 12/20/14

Heat 1 from 12/20/14

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

Heat 1 From RRL3 1/25/15

Heat 1 From RRL3 1/25/15

Heat 2 From RRL3 1/25/14

Heat 2 From RRL3 1/25/14

S&C WOD 2/13/15: AMRAP7 – 50 DU’s, 5 Burpees, 10 Cal Row – Post Score

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Strength and Conditioning WOD:

Lateral Burpees over the erg might be awesome today! Just saying!

Lateral Burpees over the erg might be awesome today! Just saying!

AMRAP7

50 Double Unders

5 Burpees

10 Calorie Row

  • Post time to comments.

The focus of today is Strength, Power, and Breathing.  Be sure to get in the Strength WOD of 5×5 Shoulder Press. If time allows, hit this Strength and Conditioning WOD to practice your mental focus and mind-set for race day.  Work for 7 solid minutes trying to flow and breath through the double unders and burpees.  When you get on the erg be present every stroke and maximize your efficiency and power as if it were the last stroke of the race.

If everything else is equal, the stronger rower will win.

Get Strong and Have Fun!

Video Review: How can Fernanda help you?

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Hey Renegades!

Ever wonder what 7 ergs in a Subaru looks like?

Ever wonder what 7 ergs in a Subaru looks like?

I hope everyone is staying warm and finding some place to put all of this snow!  I just wanted to shout out to all of those athletes that participated in the Renegade Rowing 2015 Improvement Survey this past week.  Thank you for sharing your feedback and interests with me.  I will do my best to continue to offer my best coaching and feedback and run programs that you’re passionate about.

If you missed the survey, here’s what it’s all about and I would still love your feedback.  I’m constantly trying to learn more and improve myself as well as Renegade Rowing.  I would like to offer the best program and training I can and to do that I need your help.
If you could take a few minutes out of your day to fill out the survey below, it would mean the world to me.  I will leave the survey up for one more week.
Renegade Rowing(it’s not just rowing 😉 2015 Improvement Survey:

https://docs.google.com/forms/d/1Aj3RjFFOnl6d2iIkBRhKcDAP6Zsl_0pNY2tfMzV5gZw/viewform?usp=send_form

Keep an eye out to the main landing page and future posts for changes and improvements to the Renegade Rowing Program!
Any feedback helps!  Thank you for being awesome!
Here is a Video Review of Fernanda from last weeks Renegade Rowing Club practice.  Take a look and see if this is an area of your stroke that you can work on.  Let us know your thought in the comments section!