Monthly Archives: August 2015

Rowing WOD 8/25/15: 8×2:00 On, :45 Off – Post Avg Splits

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Rowing WOD:

Good Luck to Wayland-Weston Crew as they start their fall season!

8 x 2min On, 45sec Off

  • 4 pieces @5k+1
  • 2 @5k
  • 2 @5k-1

5k Test is coming up this Saturday!  When training it can be beneficial to work at a pace greater than you would normally compete in order to gain a greater sense of control and fluidity.  Today’s Rowing WOD is an opportunity to test your 5k pace (both split and stroke rating) and then push it faster.  Focus on your breathing for the first couple and when the pace gets faster focus on legs down and quick hands.  When increasing pressure during the drive keep the chain and boat smooth with horizontal hands.  At the finish you’ll need quick hands away to pick up the stroke rating, but don’t let the chain jump up and down or chatter.  During the 45 seconds off, paddle at a light 14 to 16 stroke rating to catch your breath and re-focus for the next piece.

Post your Average Splits to comments.

Rowing WOD 8/24/15: 2x12min w/ 3min Rest – Post Distances

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Rowing WOD:

Rowing Together at CFB

2 x 12min w/ 3min Rest

1st:

  • 2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28

2nd:

  • 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20

When competing in a WOD it helps to know what pace and rhythm will be most efficient.  The best way to learn where you’re most efficient is by doing.  Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm.  Try to hold a consistent split over each two-minute segment.  When the stroke rating (s/m = strokes per minute) increases try to hold the split lower.  When the stroke rating decreases don’t let the split jump.

Post your Total Meters Rowed for each piece to comments.

Rowing WOD 8/22/15: 2 x 4k w/ 7min Rest – Post Time, Splits, and Stroke Rate

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Rowing WOD:

Another great week of training is in the books!

2 x 4k w/ 7min Rest

  • 1st @26 (5k+5)
  • 2nd @28-30 (5k+2)

Executing a game plan during a competition can really help keep you mentally strong and allow you to push right until the end.  A big part of developing a game plan on the rower is to develop your ability to control stroke rating and effort, how many strokes do you take per minute and how much force do you apply to the handle.

Today’s Rowing WOD is all about dialing in that ability to be precise, hold a stroke rating, and put out a consistent effort every stroke.  I’ve recommended splits, but pick a split that you can maintain at 26 s/m and be consistent with your effort each stroke, it should be hard to say a full sentence.  Crush this with a game plan and positive self talk.  Next week we test our first 5k of the Fall Season.  Build your confidence today and get pumped for another great week of training.

Post your time, average splits, and average stroke rating for each piece to comments!

Rowing WOD 8/21/15: “Rowing Annie w/ Push Ups” – Post Time

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Rowing WOD:

Rowing Annie w/ Push Ups – For Time…

Keep good posture on the Double Under's!

500m Row
50 Double Unders
25 Push Ups
400m Row
40 Double Unders
20 Push Ups
300m Row
30 Double Unders
15 Push Ups
200m Row
20 Double Unders
10 Push Ups
100m Row
10 Double Unders
5 Push Ups

Today’s Rowing WOD is a great take on the classic Girl WOD Annie.  The rowing pieces are descending in length, so a good goal would be to hold the average 500m split that you row on the first 500m all the way through the rest.  If you can finish the last 100m in 10 strokes you got game!  Be sure to breathe and find a consistent rhythm for the double under’s and sit ups.

Long time Renegade Larry finished in 18 minutes last time he did this.  I’m looking forward to seeing everyone crush it.  I’ve substituted the push ups for the sit ups to give you guys a break from the sit ups we did on Wednesday.  I’m sure this version will be just as spicy.

Attack it and post your time to comments!

Rest Day 8/20/15: What’s your favorite mobility move for Rowing? – Get Loose!

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Rest Day:

The Renegade Rowing Team drilling by Moonlight!

What’s your favorite mobility move for Rowing?

Get Loose and Enjoy 15 minutes of Hamstring and Hip Mobility.

Over the past week we’ve hit it pretty hard with intensity and higher volume.  Our ability to sit up and maintain a solid core through the stroke has a lot to do with our hamstring flexibility and the work we do on off days to promote recovery and rebuilding of the muscle fibers we tear.  Use today as an opportunity to stretch out and rebuild those hamstrings, increase your flexibility, and eat some good quality food.

Share your favorite mobility move, where you’re feeling it today, and how you mobilized!