Author Archives: Renegade Rowing

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About Renegade Rowing

Rowing and Strength Training Coach - Easy Going_Fun Loving_Passionate! Loves to learn/teach/coach Rowing and Strength Training. Renegade Rowing is our way to unite the worlds of Strength Training and Rowing!

Rowing WOD 2/16/16: 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.

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

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Conditioning WOD:RR CRASH-B Coach Pat

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

20 Double Unders 

15 Cal Row

The 2015 CRASH-B Indoor World Rowing Championships are coming on February 28th!  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?

Checkout 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!

RR CRASH-B AfternoonThe focus of today is Strength and Conditioning, but be sure to choose the work that will help you improve as an athlete.

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

Rowing WOD 2/13/16: Row 2k – Post Time, Average Split, and Stroke Rating

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Rowing WOD:

3 Renegades Prepping for Sunday's 2k at CRASH-B's

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is the third time we’ve tested the 2k this winter.

Post your 2k results to comments!

Rowing WOD 2/12/16: 4RFT – 300m Row, 20 Double Unders – Post Time

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Rowing WOD:RRC Get Some!

4 Rounds For Time …

300m Row (Execute 2k Race Plan)

20 Double Unders

Today’s Rowing WOD is all about moving well, feeling confident in your race plan, and executing.  If you’re testing your 2k with us tomorrow or at CRASH-B’s in three weeks you’ll want to row each piece like it’s part of your race plan.  Focus on breathing, consistent pressure, and executing your splits.  For the double under’s try to find a rhythm and flow.

Ideally you want to walk away from this WOD knowing you’re ready to crush your race plan this weekend.  Get after it and have some fun!

Post time to comments!

Rest Day 2/11/16: Rest Day – Mobilize and try some Apple-Fig Butter!

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Rest Day:

Renegade Rowing Tanks are in!

Renegade Rowing Tanks are in!

With CRASH-B’s coming up in a few weeks, it is important to check on your body.  How are you feeling?  What’s tight?  What’s bugging you?  Take 15 minutes to mobilize, get loose, and feel good.

Also, if you’re looking for a good pre workout boost of energy checkout this great post from Alex Black of Wicked Good Nutrition.

Simple Apple & Fig Butter

photo-2One question I get asked a lot is, “what should I eat before a workout?”. I’ve talked about the nutrients you need and a few pre-workout meal ideas in a blog post back in November, but to sum it up, you need carbohydrates and protein from low-fat, low fiber foods. Overall, it’s just important that you eat something, and this tends to be hard for people who exercise early in the morning or run a tight schedule. If you need a quick burst of energy before a workout, try this simple and easy apple fig butter. I got the inspiration from the PaleOMG website, but wanted to make a version with no added sugar and fewer ingredients. Try 2-4 spoonfuls for a quick source of fuel before your next workout.

…Checkout the recipe here…