2:30 Rest – Post Splits and Times

Posted on December 27, 2013 by Renegade Rowing

Rowing WOD 12/28/13:

4 x 1k w/ 2:30 rest

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence! Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes. Have a game plan for each piece including the split and stroke rating you want to hold. Ideally each piece will be done a little bit faster. If you’re working on efficiency or sequencing, focus on one fix each piece. Perhaps you find your breath and rhythm on the first. Or maybe it’s sequencing and body preparation that needs attention on the second. If you choose the right pace it will build your confidence and you will be ready to tear up your next rowing WOD. Below are some goals and times to think about.

Post your splits as well as your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

Rowing WOD 12/27/13: “Beach Burner” – Post Time

Posted on December 26, 2013 by Renegade Rowing

Rowing WOD 12/27/13:

The Ladies getting after it in Heat 1 of the Renegade Rowing League last Saturday!

“Beach Burner”

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Rowing WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round. This week I am lucky enough to travel down to Ft. Lauderdale for a quick vacation. Last year we found a great workout area on the beach with about 10-15 workout stations. We chose 7 of our favorites and went at it with a 400m run in between each. You might not be doing this one at the beach, but it should be just as fun. Try to remain consistent on your 500m intervals.

Post your time to comments!

Rowing WOD 12/26/13: 6RFT – 10 Push Ups, 250m Row, 10 Pull Ups – Post Time

Posted on December 25, 2013 by Renegade Rowing

Rowing WOD 12/26/13:

The Ladies from North Shore CrossFit's Rowing Club getting after it last Saturday at the Renegade Rowing League!

The Ladies from the NSCF Rowing Club getting after it last Saturday at the Renegade Rowing League!

6 Rounds For Time …

10 Push Ups

250m Row (@2k Pace)

10 Pull Ups

:30 Rest After Each Round

Now that Christmas Day has passed it’s time to get back to work. We’ve got a few more solid days left in 2013, so let’s make the most of them! Today’s Rowing WOD is a chance to commit to your new 2k split from last Saturday and work on digging deep when the going gets tough. Every round is an opportunity to fight for that split, just like in the third 500m of a 2k. Focus on good form with the push ups and pull ups to strengthen our shoulders in different planes and promote good connection through the core. Attack each round like it’s your last and rely on that 30 seconds of rest to reset and do it all again. A good goal is to go sub 20 minutes.

Have fun and do good work!

Post your time and splits to comments.

Rest Day 12/25/13: Merry Christmas and Happy Holidays!

Posted on December 24, 2013 by Renegade Rowing

Merry Christmas and Happy Holidays from Renegade Rowing!

The holidays are a time to spend with family, so we’re not going to do anything to crazy today. I’d rather everyone go sing some carols and drink some egg nog than row today. If you must have some fun, test your peak power with a few family members. Maybe you can show the sport to someone new!

The Peak Power Test will give you a sense of the raw power you can put into one stroke. For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest. Start by paddling a couple of strokes to get the fan moving and then go for max watts. It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke. During the 2 minutes of rest paddle lightly or roll out. Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try. At some point you’ll find a drag that you like and gives you the most power. Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Post your Max Watts and/or your favorite Christmas Tradition!

Rowing WOD 12/24/13: 8x500m w/ 2min Rest – Post Splits and Focus

Posted on December 23, 2013 by Renegade Rowing

Rowing WOD 12/24/13:

Abby getting after it at the Renegade Rowing League last Saturday!

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

With our first 2k of the winter in the bag and Christmas upon us, this is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work before the holiday. Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good. Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split. The lower the split the better. Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth. I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset. Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

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