Monthly Archives: January 2016

Rowing WOD 1/11/16: 4x10min Spicy Steady State w/ 1min Rest – Post Total Distance

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 Rowing WOD:

4 x 10 min Spicy Steady State w/ 1 min RestRRC 2012

  • 10′ @ 18 s/m**
  • 10′ @ 20 s/m**
  • 10′ @ 22 s/m**
  • 10′ @ Increasing Stroke Rating (5′ @24, 3′ @26, 2′ @28)

**First 3 Pieces – Row 4min Steady, 1min @-3 split seconds, 4min Steady, 1min @-3 split seconds (if you’re rowing 2:00 splits for 4min, then you would row the fifth minute at 1:57 while maintaining the same stroke rating)

**Hold the same stroke rating all the way through each piece, but vary the pressure with your legs depending on whether you’re rowing steady or 3 split seconds faster

This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls.  Focus on maintaining consistent pressure through each stroke and every piece.  Rate of Perceived Exertion should be around 60% – 70%.  Effort level on the last piece is open and should be based on how you feel.  Set the monitor for intervals-time with 10 minutes of work and 1 minute of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.

RRC AnjaNovice rowers should focus on one part of the stroke for each piece, like a horizontal handle path or trying to row feet out.

Vets should be dialing in their consistency.  During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases.

Post the total distance rowed to comments.

Rowing WOD 1/9/16: 6 x 2:00 w/ 1:30 Rest – Post Best Avg Split

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Rowing WOD:

Renegade's at the first RRC Practice of the new year!Renegades at the first RRC Practice of the new year!

6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League coming up on Saturday, January 16th at 8am?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.

Checkout the racing action from a previous Renegade Rowing League!

Rowing WOD 1/8/16: “Row For It!” – 3RFT – 750m Row, 15 Deadlifts – Post time and cues

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 Rowing WOD:

“Row For it!” (AKA – Fight For It)

3 Rounds For Time:

750m Row (Race Pace)

15 Deadlifts (40% 1RM)

Members of the RRC getting in a quick AMRAP of jumping jacks, jump squats, and push ups pre-Rowing WOD

In a 2,000m race the pain really starts to kick in after the first thousand.  If you can be prepared with mental thoughts to stay strong and Fight for your goal split, every stroke for 750m after that first 1k, then you’ll be able to open the flood gates and sprint at 250m to go.  A key to having solid mental thoughts is building confidence in your training leading up to the race.  Have cues to repeat, especially cues that you can attach to specific moments in time or sessions you crushed like today.  We performed this WOD at the beginning of November.  Look back in your training log and see what cues helped.  Use those same mental thoughts and any others you’ve developed since then.  Your goal should be to go faster than you did in November by executing a good race plan and solid mental cues!

In today’s Rowing WOD build and settle to your current 2k split right away.  You want to be in full control of your stroke rating, breathing, and split.  Hold solid, consistent pressure every stroke of each 750m piece.  Know that when things get tough and the pain tells you to stop, you can hold strong and fight for every stroke.  Bring that same focus to your Deadlifts.  Keep a neutral spine and focus on efficient movement through the hips.  Push through the heels and build the speed on the bar as you extend your hips.  Focus on keeping tight abs and feeling the connection of the hips and hands as you pry the bar off the floor.  Try to bring the feeling of a solid deadlift to your rowing and use the cue “heels down” as one motivational thought during that 75om Row.

Post your time to comments and share your mental cues!

Rest Day 1/7/16: We’re Back! Check your Technique!

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Anja's back in town and crushing it!

Anja’s back in town and crushing it!

Happy New Year Renegades!  I hope you had a great holiday season with family and friends.  I had a chance to explore Ft. Lauderdale, FL and Vermont since our last post.  The hot weather was nice, but I’m very excited for snowshoeing and cross-country skiing this winter.  When you’re not in the gym training hard be sure to get outside and enjoy this beautiful world we live in.  With out further ado, back to work!  Keep an eye out for changes to the website and new announcements.  I recently started a new job at Community Rowing Inc. and I can’t wait to tell you all about it.

Check your Technique!

What do you need work on?

To start off the new year the Renegade Rowing Club has added some triple pause drills into their warmup to really dial in their body awareness and technique.  Below is a video I took on Thursday morning of the :30 pieces that were programmed last Tuesday.  Listen carefully and you might hear me calling hustles for each Renegade to continue working on the changes they addressed in the warmup.

Use today as an active rest day and take 15 minutes to row light and focus on form.  Make everything feel smooth.  Watch your power curve on the monitor, is it a smooth inverted parabola?  Where’s the peak?  Throw in some pauses on different parts of the recovery.  Be in control of your stroke at all times and maintain good posture.  If you find something that seems jerky or out of control try to change it and make it different.  Experiment a little and have some fun!