Category Archives: Rowing

Rowing WOD 2/25/14: 15 x :20 On, :40 Off – Post Fastest, Slowest, and Avg Split

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Rowing WOD:12543616735_e5b7fbddd5_z

15 x :20 On, :40 Off

Max Pressure

  • Post Fastest, Slowest, and Avg Split to Comments

Conditioning WOD:

3RFT

12 Burpees

8 Ball Slams (20/15 lbs.)

6 Thrusters (105/70 lbs.)

  • Post time to comments.

Strength WOD:

15 GHD Sit Ups

Tabata Hollow Rocks

8x:20 on/:10 off

  • Post scale and experience to comments.

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k test which will be happening in about 5 weeks.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest, slowest, and average splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Strength WOD 2/24/14: 3×8 Deadlift @72.5% – Post Loads

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Rowing WOD:

BC Men's Crew! Setting up for the DL.

BC Men’s Crew! Setting up for the DL.

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @20 s/m

3min @22

2min @24

1min @26

  • Post Distances to Comments

Strength WOD:BC Men DL Finish

3×8 Deadlift @72.5%

  • All three working sets @72.5% of 1RM
  • Post Loads to Comments

Conditioning WOD:

7RFT

15 Deadlift (115/75 lbs.)

10 Box Jumps (24/20 in.)

5 Shoulder to Overhead (115/75 lbs.)

  • Post Time to Comments

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.

Today’s focus is Strength, so get after those deadlifts and see what you’ve got for 8 reps.  If you have time push it out with the Conditioning WOD and get fired up for the Games!  They start later this week!

Let’s get off to a good start to the week!

Post your loads and results to Comments!

Rowing and Strength WOD 2/22/14: 6×2:00 w/ 1:30 Rest, 3×10 Shoulder Press @70% – Post Splits and Loads

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Rowing WOD:

Focused

Focused

6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

  • Post Best Average Split and Stroke Rating to Comments

Strength WOD:

3×10 Shoulder Press @70%

  • Post Load

Conditioning WOD:

6 RFT

10 Burpee Broad Jumps

10 Front Squats (115/75 lbs)

10 Pull Ups

  • Post Time to Comments

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League that’s in the works for this spring?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.

Rowing WOD 2/21/14: EMOM20 – Row :40 On @2k+6 – Post Distance and Avg. Split

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Rowing WOD:

Putting Renegade Rowing to the test over 2k!

Putting Renegade Rowing to the test over 2k!

Every Minute On the Minute for 20min

Row :40 On @2k+6 @Following Stroke Rates

(Paddle Light during :20 Off)

Minutes 1-4 @22 s/m

Minutes 5-8 @24 s/m

Minutes 9-12 @26 s/m

Minutes 13-16 @28 s/m

Minutes 17-18 @26 s/m

Minutes 19-20 @24 s/m

  • Post Distance and Average Split to Comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Chest to Bar Pull Ups

1-2-3-4-5 Burpee Box Jumps

  • Post Time and Load to Comments

Strength WOD:

EMOM10

3 Power Cleans

  • Work Up To Something Challenging
  • Post Load to Comments

Todays focus is the Rowing WOD.  The goal of the workout is to control both stroke rating and pressure.  When the stroke rating is low you’ll have to push harder and take longer on the recovery … more ratio.  When the stroke rating comes up it should be easier because you can achieve your split with the stroke rating and not pushing as hard, less ratio.  Get focused and push it out.  The end will be very challenging, so be ready!

In the Strength WOD today be sure to practice perfect form in order to translate that power and speed to our rowing stroke.

Have fun and let us know how you do!

Strength WOD 2/20/14: 3×10 Back Squat @70% – Post Loads

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Rowing WOD:

BC Men's Rowing 2k Test last weekend

BC Men’s Rowing 2k Test last weekend

Peak Power Test

  • Post Max Watts to Comments

Tabata Row for Calories

8x :20 On/ :10 Off

  • Post Lowest Round to Comments

Strength WOD:

3×10 Back Squat @70%

  • Post Load and Reps to Comments

Conditioning WOD:

As Many Rounds As Possible in 8min of

10 Calorie Row

10 Overhead Squats (95/65 lbs.)

10 Dips

  • Post Rounds + Reps to Comments

The focus of today is Strength, so be sure to get in the Strength WOD of 3×10 Back Squats.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

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.

Give us your best and share your results and experience to comments!