Category Archives: Fitness

Rowing WOD 8/8: Shuttle Run Pyramid (30min Cap) – Post Time or Levels Completed

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Rowing WOD 8/8:

Shuttle Run Pyramid  (30 Minute Cap)

1,250m Row – 6 shuttles       

1,000m Row – 4 shuttles      

750m Row – 3 shuttles         

500m Row – 2 shuttles       

250m Row – 1 shuttle

The beauty of Rowing lies in the opportunity to push yourself as an individual and as part of a team.  Today’s workout is a shuttle run pyramid and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints the noted number of shuttle/wind sprints.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  One shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

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Rowing WOD Demo with Renegade Rowing

Rowing WOD 8/4: 100 DU, 3rds (500m Row, 10 CTB PU), 100 DU – Post Time

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Rowing WOD 8/4:

For Time:

100 Double Unders

then,

3 Rounds of

500m Row

10 Chest To Bar Pull Ups

then,

100 Double Unders

Today starts and ends with a skill that requires rhythm, timing, balance, and accuracy, The Double Under!  If you’re not yet able to do double unders you can substitute three singles for every double.  In the middle have fun getting after those 500m pieces and do your best to go unbroken on the pull ups.

Post your time to comments!

Rowing WOD 8/1: “Jackie” – 1k Row, 50 Thrusters 45#, 30 Pull-Ups – Post Time

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Rowing WOD 8/1:

“Jackie”

For time:

Row 1,000 meters

50 Thrusters (45 pounds)

30 Pull-ups

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is “Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  We’ll be adding on to “Jackie” in the future, so get used to her and crush it!

Post your time to comments!

Rowing WOD 7/28: 5RFT – 400m Row, 20 KB Swings 1.5/1 – Post Time

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Rowing WOD 7/28:

5 Rounds for Time

400m Row

20 KB Swings (1.5 pood/1 pood)

The common denominator with all top athletes, across all sports, is their ability to powerfully extend the hips.  To be powerful means to apply a lot of force quickly.  So whether it’s jumping off the starting line in a 2k at the Olympics tomorrow or jumping over someone to dunk a basketball, the ability to quickly and forcefully extend the hips is huge.

Today’s rowing workout is a great opportunity to think about extending those hips by developing that posterior chain.  A good tool for that is the Kettle Bell Swing.  Really focus on driving those heels through the ground and squeezing those glutes hard to send that weight up.  Then when you hop back on the rower try to get those heels down fast and stand up off those footboards to activate your glutes and hamstrings, rather than just the quads. Keep the force on the handle horizontal and make it smooth.

Post your time to comments!

Rest Day 7/26: On the Erg, what number do you set your feet at?

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Rest Day 7/26:

On the Erg,

What number do you set your feet at?

Changing the height that your heels are set at on the Concept2 Erg can greatly influence the comfort level and efficiency of your rowing.  If you have tight hamstrings or hips, and have trouble compressing all the way to vertical shins at the catch, you may want to lower your feet one or two numbers on the footboard.  This will allow you to stay in a more upright and strong position at the catch.  However, we do want to create force in the horizontal direction and if the feet are to low you’ll be standing up off the seat every stroke.  If you tend to come up off your seat too much try raising your feet.  Raising the feet allows you to push and apply force in a more horizontal direction.  Keep in mind that the closer your heels are to your seat the more flexibility is required in the hips, hamstrings, and ankles to get full compression at the catch with your chest up.

Play around with where your feet are set and share what works for you.