Rowing WOD 9/13/14: Row 3k @5k Pace – Post Goal and Avg Split

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Rowing WOD:

Renegade Rowing Team - Rowing in the Darkness!

Row 3k @5k Goal Pace

We test our 5k on Saturday, September 27th.  Today is a day to see where you’re at and dial in your goal race pace.  Whatever your goal split is for your next 5k, I want you to hold it for every stroke today.  The goal is to build consistency and confidence by getting used to the stroke rating, pressure, breathing, and intensity you’ll need to maintain.  Be sure to get in a good 10-15 minute warm up and mobility session beforehand.  Also have a mental game plan.  Put together three or four positive thoughts that you will go to when things get tough.  Mental toughness is key.

Post your 5k goal and your average split for today’s 3k to comments.

Rowing WOD 9/12/14: 1Mile Run, 5×5 Front Squat, 1/2 Karen, 2k Row – Post Times and Splits

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Rowing WOD:RR BC FS

Buy In: 1 Mile Run (easy pace)

Strength: Front Squat 5-5-5-5-5

  • 5 sets of 5
  • Work to something heavy for the day.
  • Take the weight from the floor.

Metcon: 1/2 Karen – 75 Wall Balls For Time (20/14 lbs.)

Cash Out: 2k Row @5k Pace

Today’s Rowing WOD isds another  good one to focus on using the power from our legs and hips in the boat.  Have some fun and do your best to execute the 2k row at the end as prescribed.  If you’re not feeling it then back off a little, but be consistent.  Have good form in all movements and have some fun kicking up the intensity.

Post your times and splits to comments.

Rest Day 9/11/14: Mobilize and then go for a walk! Along a River if possible.

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Rest Day:american-flag-sunset-1

Mobilize and then go for a walk!

America is an amazing place to call home.  Honor today by working hard in whatever you do and then get outside and enjoy a walk around a lake or along a river if possible.

Rowing WOD 9/10/14: RR Warmup, Deadlift, 1/2 Helen, RR Warm Down – Post Splits, Load, and Times

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Rowing WOD:RR-BC Men Deadlift

1. 2k Row @5k+10

2. 1 Mile Run (moderate pace);

3. Deadlift

  • 5@40%, 5@50%, 5@60%
  • Max Reps @70%
  • 5@50%
  • Focus on Form, Rhythm, and Speed on the Drive

4. 1/2 Helen – 3 Rounds For Time…RR-BC Men KB Swing

  • 200m Run
  • 12 KB Swings (1.5 pood/1 pood)
  • 6 Pull Ups

5. 1 Mile Run (easy pace)

6. 2k Row @5k+8

This can be fit into a 2 hour practice with time in between each piece for mobility and rest.  Push yourself, Have Fun, and keep good form.

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for strength and muscular endurance.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in Helen and get that heart rate and breathing up.  This is the second practice that the Boston College Men’s Crew Team did with Renegade Rowing last year.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running if you’re strapped for time.

Post your load for the Deadlift, score for Helen, and splits held for the rowing and running.

Rowing WOD 9/9/14: 4x2k w/ 4min Rest – Post Splits

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Rowing WOD:

One more week until the Renegade Rowing Team races at the Rumble on the River!

4 x 2k w/ 4:00 rest

  • Visualize the middle of our next 5k
  • 1st @5k+5
  • 2nd @5k+3
  • 3rd @5k+1
  • 4th @5k or @5k-1

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 5k and Rowing WOD.

Post your average 500m split for each piece to comments.