Category Archives: Fitness

Rowing WOD 6/9/14: 10k Row for Form – Post Time and Fixes

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Imagine doing 10k on the water? Here's the RRT practicing 5 and glides at CRI!

Imagine doing 10k on the water? Here’s the RRT practicing 5 and glides at CRI!

Rowing WOD:

Row 10,000m

  • Focus on Form
  • Fix one thing every 1k
  • Steady State Pressure (should be able to say short sentences)

Today’s Rowing WOD is a 10k.  Try to negative split the whole way, starting off with something manageable and ending with something challenging.  Try to drop your split by a second every 1k or 2k.  Focus on smooth, consistent rowing and then pick one thing in your stroke that you would like to fix.  Do this with a partner and have a conversation to keep yourself fresh and rowing at steady state pressure.

Have fun and post your time as well as what fixes you worked on to comments.

Rowing WOD 6/7/14: 1k Race Pace – 10 x 1:00 On, 1:00 Off – Post Splits

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Rowing WOD:

10 x 1:00 On, 1:00 Off

CRASH-B's here we come! Attention! Row!

  • 1k Goal Pace!!!

Three Weeks until our next 1k!  Today is the day to commit to a goal and dial in your splits.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Today’s focus is executing your goal 1k race plan at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 1 minute of Rest.  Row the first two pieces as if they were the start of the 1k.  Row the next three pieces as if they were part of the second 250m, Row the next three pieces as if they were part of the third 250m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 1k.

Post your Splits and Distances for each piece to comments.

Rowing WOD 6/6/14: 3RFT – 1k Row, 20 Air Squats, 30 Sit Ups – Post Time and Splits

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Rowing WOD:

Rowing Warmup at CFB

3 Rounds For Time …

1k Row (@2k Pace)

20 Air Squats

30 AbMat Sit Ups

Today’s Rowing WOD is to build some aerobic endurance and continue dialing in our control at holding consistent splits mid race.  We’re training for the 1k this month, but since we’re combining it with other movements I’d like to see everyone focus on consistency at their 2k pace.  During the squats stay connected to the floor and keep good posture all the way through.  With the sit ups be sure to use your arms to help you find a rhythm you can maintain all the way through unbroken.  For the first 1k you can practice a full pressure race start, which is 1/2, 3/4, Full, and then 10 High Strokes.

Focus on being smooth, maintaining your breath, and keeping your posture.

Have some fun and challenge a friend!

Post your time and average splits for the 1k’s to comments.

Rest Day 6/5/14: What are you looking forward to this weekend?

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Rest Day:

Coach Pat's first row of the season!

What are you looking forward to this weekend?

Now that it’s Summer and the weather is finally getting warm, what are you going to learn on your weekends?  Summer weekends are made for getting outside, trying new things, and having fun with old friends.  If you’d like to get out on the water with a group of friends let me know and we’ll make it happen.

Who’s looking forward to rowing on the water?  Who’s looking forward to crushing some Rowing WODs? Whatever you do this weekend or next, get outside, get passionate about something, and have some fun!

If you’d like to try Renegade Rowing on the water let me know!

Rowing WOD 6/4/14: “Tabata Yeah!” – Row, KB Swing, Sit Up, DB Snatch – Post Total Score and Weight Used

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Rowing WOD:tabata row

“Tabata Yeah!” (16min WOD)

  • Perform :20 of Work and :10 of Rest for a total of 8 rounds for each movement below.  
  • No extra rest between movements.  
  • Complete all eight rounds of the Row before moving onto the Kettle Bell Swings and so on.  
  • Your score is the total number of reps completed overall.

Row (Calories)

KB Swing (Chest Height, You choose the weight)tabata kb swing

AbMat Sit Up

DB Snatch (Alternate each arm every rep, You choose the weight)

Today’s Rowing WOD is great for testing your aerobic capacity and mindset.  How hard can you push yourself when things get tough?  Focus on breathing and rhythm throughout all the movements.  Try to maintain a consistent pace and complete the same number of reps each round.  A good challenge for the rowing portion would be to row one calorie per stroke.

tabata sit up

In all of the movements be efficient and keep good form.  During the KB Swing and    DB Snatch stay connected to the floor and keep good posture.

When things get tough just tell yourself “Tabata what?  Tabata Yeah!!!” and get some more reps.

Have fun and post your total number of reps along with the weight you used to comments.tabata db snatch