Monthly Archives: August 2015

Rowing WOD 8/7/15: 6RFT – 500m Row, 20 Push Ups – Post Time and Splits

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Rowing WOD:

RRT Getting after their first Rowing WOD on the Water earlier this year!

6 Rounds for Time (20min Cap)

500m Row

20 Push Ups

As we begin training for the fall season it’s important to work in some longer pieces to build up our endurance and prepare ourselves for head races.  Head Races are anywhere from 4k – 6k in distance and take around 15 minutes or more to complete.  They are run like time trials with one boat starting at a time.  Mental toughness is key to keep intensity up and push hard enough to catch the boat in front of you.

In today’s Rowing WOD you’ll need mental toughness to keep pushing through the middle rounds.  Imagine there’s a crew just ahead of you.  Chasing them down is the only option.

Pick one split you can hold all the way through each piece.  If possible try to negative split each round.  On the push ups get full range of motion and scale as necessary.  You can scale by elevating your hands, giving yourself a target, or decreasing the volume to 15 or 10 per round.

If you’re looking to spice things up and have some more fun try this on the water.  I’ve done this workout in a single off of the docks at Community Rowing.  It was pretty epic.  Can’t wait to have a group of Renegades doing workouts like this on the water with me.  If you’re interested let me know!

Post time and splits to comments!

Rest Day 8/6/15: What Competition are you training for this Fall? – Share

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Rest Day:RRT13 Racing at ROR

What Competition are you training for this Fall?

An easy goal to kick-start a training cycle and get yourself motivated is picking an event to compete in.  As we come to the end of Summer and Fall picks up there are tons of fun competitions to look forward to.

What are you training for in the next couple of months?  Who are you training with?  Challenge a training partner to compete with you.  Share what competitions you’re training for to comments!

Rowing WOD 8/5/15: AMRAP25min – Row, GtO, Push Ups – Post Rounds + Reps

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Rowing WOD:

As Many Rounds As Possible in 25min of…Renegade Rowing League December

Round 1

  • 250m Row
  • 5 Ground to Overhead (135/95 lbs.)
  • 5 Push Ups

*Every Round double the distance and add 5 reps to each movement

Round 2

  • 500m Row
  • 10 GtO
  • 10 Push Ups

Round 3 

  • 1k Row
  • 15 GtO
  • 15 Push Ups

Round 4

  • 2k Row
  • 20 GtO
  • 20 Push Ups

etc…

Today’s Rowing WOD is an opportunity to practice mental toughness and pacing.  When you feel fresh in the beginning try to remain efficient and don’t blow up.  The goal is to keep an even pace all the way through.  Try to pick one split and hold it for each erg piece.  Also have a game plan for the clean and jerks and push ups.  Try to touch and go unbroken, but know exactly how many you’ll do before taking a short break.  Manage your rest and keep moving.  When things start to get tough and painful through the middle focus on form and have a couple of positive thoughts ready to go.  Stay focused on making each rep clean and staying in the moment.

Row well and work hard.

Post your score, rounds + reps, to comments.

Rowing WOD 8/4/15: 3x2k w/ 5min Rest – Post Goal and Experience

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Rowing WOD:

3 x 2k w/ 5min rest

Checkout the Renegade Rowing Membership if you'd like to row in Boston!

1st 2k: 

  • 750m @ 2k+5
  • 250m @ 18 spm (paddle light)
  • 750m @ 2k+3
  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k: 

  • 750m @ 2k+4
  • 250m @ 18 spm (paddle light)
  • 750m @ 2k+2
  • 250m @ 18 spm (paddle light)

Rest 5min

3rd 2k: 

  • 750m @ 2k+3
  • 500m @ 18 spm (paddle light)
  • 750m @ 2k+1

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  If you’ve been trying to break a 7 minute or 8 minute 2k, you’re probably wondering, what will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold the prescribed pace and really execute with form and efficiency.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at the prescribed pace.  Finish with a  paddle to recover.  The second and third 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions of today’s Rowing WOD.

Rowing WOD 8/1/15: 500m Test – Post Time, Avg Split, and Stroke Rating

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Rowing WOD:

Bringing it home in the sprint! Checkout the Renegade Rowing Membership!

500m Test

Today is the day!  We’ve been focusing on improving our 500m time all month.  Now is the time to get it done.

How well does your body operate at max effort for 2 minutes?  How much power can you maintain before pain and metabolic waste slows you down?  Today’s assessment will give you an idea of your work capacity in the 2 minute time frame using all three metabolic pathways – phosphagen, glycolytic, and oxidative.  You’ll be pulling from both anaerobic and aerobic energy systems.

Set your monitor for 500 meters and get after it.  Be sure to record your time and average stroke rating.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle for 10 to 20 strokes, and then sprint all out for the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 5 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.