14: What did you learn in June? Handstand Challenge!

Posted on June 28, 2014 by Renegade Rowing

Rest Day:

What did you learn in June?

It’s finally summer and June is already over. What did you learn? Did you learn how to suspend from the handle, maintain a consistent split, or vary your ratio? Did you learn more about your Olympic Lifts? How hard did you push toward your goals? What are you looking forward to learning in July and how will you attack your goals differently? If you had any great revelations or fun stories please share!

Handstand Challenge!

Take 15 minutes today to practice free-standing hand stands. Who can hold a handstand for more than 5 seconds? Challenge a friend and have some fun!

Last, but not least… If you’re looking to learn more about rowing and how to do it on the water with a team, then the Renegade Rowing Team is for you! Tryouts will be held July 17th at Community Rowing starting at 5:30am. Please sign up here. The team will train for 6 weeks. Practices will be held at Community Rowing Boathouse from 5:30-7am on Tuesday and Thursday mornings starting July 22nd.

Let us know if you have any questions!

Rowing WOD 6/28/14: 1k Test – Post Time, Avg Split, Avg Stroke Rate

Posted on June 27, 2014 by Renegade Rowing

Rowing WOD:

1k Row For Time

How well does your body operate at its anaerobic threshold? How much power can you maintain and still remain aerobic? Today’s assessment will give you an idea of your work capacity in a 4 minute time frame. You’ll be pulling from both anaerobic and aerobic energy systems. If you can make the middle two minutes more aerobic, then you’ll be able to go harder in your start and sprint to the finish.

Set your monitor for 1,000 meters and get after it. Be sure to record your time, average 500m split, average stroke rating, and average watts.

For those wondering why we’re doing a 1k test and how to attack it, think of this as your next attempt at the Girl WOD “Jackie”. The athlete who can efficiently and effectively move their body weight will be able to consistently do more work without having to dip into anaerobic energy stores during the middle of the workout. Also, when tackling “Jackie”, good competitors will go in with a game plan based on what they know they can maintain. Athletes will want to be ready to crush the thrusters and pull ups to get a fast time.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle and stay strong through the middle, and absolutely crush the sprint in the last 200m. Stroke rating should be high, above 30 s/m. A good goal would be 3 split seconds faster than your 2k split.

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

Rowing WOD 6/27/14: 4RFT – 200m Row, 20 Air Squats – Post Time and 1k Goal

Posted on June 26, 2014 by Renegade Rowing

Rowing WOD:

4 Rounds For Time …

200m Row

20 Air Squats

Today’s Rowing WOD is a quick burner to get primed for our 1k test tomorrow. This is a great opportunity to not only practice the start and finish of your 1k, but the quick release transition on and off the erg for competitions. For the first 2 pieces perform your start and settle. Since the piece is so short you may only have a couple of strokes to settle before getting off the erg. Make them count! Hit your 1k goal pace the stroke after your 10 high in the start. For the last 2 pieces build over 10 to your 1k goal pace and then sprint out the last 10 strokes with negative splits. During the squats be smooth and breathe. Make sure you hit full depth to give the quads a little break and flush out some lactic acid from those quads.

I hope your excited to crush the 1k tomorrow. The tryout for the Renegade Rowing Team will involve a 1k and it would be awesome to have a game plan and know where you’re at going in. Tryouts will be July 17th at 5:30am at Community Rowing. Sign Up Here and come ready to crush it.

Post your time and 1k goal to comments.

Rest Day 6/26/14: Get Outside! Go for a 45min Walk!

Posted on June 25, 2014 by Renegade Rowing

Rest Day:

Get Outside! Go for a 45min Walk!

Life can get crazy and schedules can fill up fast, especially in the summer with work, parties, and vacations. That doesn’t mean you should just give in to the pressure. Sometimes taking 5 minutes to step outside and breath can be extremely refreshing. Taking time for yourself is key to balance and recovery. Find a river, go for a walk, enjoy the little things.

Share your experience or what you do to take time for yourself.

Rowing WOD 6/25/14: Death By Rowing Push Ups – 2 Cal, 2 PU … – Post Time/Round

Posted on June 24, 2014 by Renegade Rowing

Rowing WOD:

Death By Rowing Push Ups

Every minute add 2 Calories and 2 Push Ups until you can no longer complete the prescribed amount of work in that minute.

1st min – Row 2 Calories, 2 Push Ups
2nd min – 4 Cal, 4 Push Ups
3rd min – 6 Cal, 6 Push Ups
4th min – 8 Cal, 8 Push Ups
etc ….

Today’s Rowing WOD is an opportunity to see how far you’re willing to push yourself. Focus on using the legs to pick up the flywheel and letting the hands swing through the finish quick and clean. If you can rely on your legs and body for power your arms should recover and be ready for more push ups.

On the push ups be sure to keep your abs and glutes firm with shoulders away from the ears. Full range of motion is the chest to the floor and elbows extended at the top. If you have to scale use an abmat as a target or elevate your hands on a bench. Really focus on your brace from hands to feet with good breathing. Last but not least, practice the quick release in the early rounds so that you’re ready for the transition from erg to floor and back in your final rounds.

Post your total time to comments, aka – the round you failed on.

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