15: “The Gobble Gauntlet” – Happy Thanksgiving!

Posted on November 26, 2015 by Renegade Rowing

“The Gobble Gauntlet”

800m Run

50 Sit Ups

800m Run

40 Air Squats

800m Run

30 Burpees

800m Run

20 Push Ups

800m Run

10 Split Squat Jumps

Thanksgiving is one of my favorite days of the year. It’s a day of hanging out with family and friends while enjoying good food and football. Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast. Hopefully you’ve got something planned. If you don’t, try the Gobble Gauntlet with your friends. Get outside and be active before relaxing for the rest of the day.

During the holidays you may be traveling or away from an erg, so be sure to stay active and get creative with your workouts. Today is supposed to be a rest day, but this can count as active rest especially if you’re doing it for fun with friends and family. Keep a consistent pace and keep pushing. This is a good one to work on your endurance.

Post Time to comments!

Happy Thanksgiving!

Rowing WOD 11/25/15: “King of the Erg” – Post the King and Fastest Winning Split

Posted on November 25, 2015 by Renegade Rowing

Rowing WOD:

Chest to the deck!

“King Of The Erg”

2 Athletes Compete At A Time:

5 Burpee Erg Jumps

300m Row (800m Max)

Win by 5m! Winner Stays On!

Do you have what it takes to step up to the plate and execute when it counts? Sport provides us an opportunity to compete and test ourselves and others. By learning to push someone else, we learn to push ourselves. Don’t let your competitor off easy. Push them.

Today’s Rowing WOD should be performed with at least three people, but can be a good challenge for the whole gym. All you need is two ergs. On 3,2,1 Go! Two athletes begin by doing 5 burpees (jumping over the erg rail each time). Then the first athlete to get to 300m on the erg wins. If the race is close, the first athlete to pull ahead by 5 meters after the 300m mark wins. If no one takes it by 800m the competition is a draw and both athletes get off. Otherwise the winner stays on to challenge the next athlete in line. Repeat as long as time allows or until there are no challengers left. If you don’t have anyone to compete against get in 6 rounds with equal work to rest in between each round.

Post your “King Of The Erg” and the best Average 500m Split of the day to comments.

Rowing WOD 11/24/15: 8x1min w/ 1min Rest – Post Splits

Posted on November 24, 2015 by Renegade Rowing

8 x 1min w/ 1min Rest As Follows

1′ @24 (2k+5)

1′ @26 (2k+3)

1′ @28 (2k+1)

1′ @30 (2k)

1′ Start and Settle to 2k pace (like race)

1′ 2k pace (like race)

1′ 2k pace and then sprint last 30sec (like race)

Renegade Rowing Club starts next Monday! Register Here! Last week we focused on suspension. As you warmup today try to feel connected to the footboards and remain weightless on your seat throughout the drive. Be sure to keep the force horizontal and don’t do any more work than you have to. For the first half of today’s Rowing WOD you should really emphasize and feel the connection to the erg through your feet. Feel nice smooth suspension every stroke.

In the second half of this workout focus on the release. The goal is to suspend and push through the heel/full foot and then just as you finish the stroke keep the balls of your feet attached to the footboards. We don’t want to rely on the straps to pull us back up. Our finish should be powerful but in control. One cue is to point the toes as you finish the stroke. Also ensure that when you finish the hips aren’t tucking under. Stay on your sit-bones and transfer the weight to the front of your seat as you swing into the recovery. I know this is a lot to think about, so don’t get to caught up in it. Just be smooth and stay connected to the footboards through the bottoms of your feet.

Post your average splits from each piece to comments!

Checkout the Renegade Rowing League below! If you’re interested in competing this year it will be held on December 12th, January 16th, and February 20th. You can register online here!

Rowing WOD 11/23/15: 2x15min w/ 5min Rest – Post Distance

Posted on November 23, 2015 by Renegade Rowing

Rowing WOD:

2 x 15′ w/ 5′ Rest

5′ @ 18
5′ @ 20
5′ @ 22

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance. In long chippers rowing can be used as active recovery and a chance to catch your breath. Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD. Every five minutes the rating will change to keep you focused. Try to fix one part of your stroke each five minutes. Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.

Post your distance rowed each piece!

Rowing WOD 11/21/15: 2k Row, 1k Row, 500m Row – Post Times, Avg Splits, and Avg S/M

Posted on November 21, 2015 by Renegade Rowing

Rowing WOD 11/23/13:

2k Row

3min Rest

1k Row (@2k-3)

3min Rest

500m Row (@2k-5)

Why is rowing fun? One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes. Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward, rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well. Set the monitor for Intervals Variable and enter the work/rest accordingly. This WOD will give you an idea of where you might need to focus your training in the coming months. At the end of today you’ll have three benchmark rowing times that can be used to game other Rowing WODs. These three times will also come in handy if you’re joining the Renegade Rowing Club and training for the Renegade Rowing League and CRASH-B’s! Sign Up for the December 12th Renegade Rowing League here.

Come up with a plan and execute. You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander. If possible grab a friend and take turns coxing each other through each piece. Be consistent with your splits and stroke ratings through each piece. The stroke rating for this workout should be around a 28-32, but everyone needs to find what works. Find your efficient stroke. Novices should focus on one form fix for each piece and work hard for consistency.

Post your Times, Average 500m Splits, and Average Stroke Ratings to Comments along with an answer to this question…

Why is Rowing Fun?

Happy Thanksgiving!

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