What was your favorite Olympic race from yesterday?
Rest Day 7/29: What’s you’re favorite Olympic race from yesterday?
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Category Archives: Rowing
Rowing WOD 7/28: 5RFT – 400m Row, 20 KB Swings 1.5/1 – Post Time
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!
Rowing WOD 7/27: Max Pressure 2×1,250m, 2x700m, 2x300m – Post Avg 500m Splits
Rowing WOD 7/27:
Max Pressure
2 x 1,250m w/ 5:30 Rest
2 x 700m w/ 3:30 Rest
2 x 300m w/ 1:30 Rest
Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity, something everyone strives for in developing elite fitness. Set the monitor for Intervals Variable and input 1,250m , 5:30 rest, 1,250m, 5:30 rest, 700m, 3:30 rest, 700m, 3:30 rest, 300m, 1:30 rest, 300m, 1:30 rest. Pick a 500m Split and a Stroke Rating you plan to hold for each distance. The first time you perform that distance execute that pace (split and SR) as consistently as possible. When you repeat the distance try to be even more consistent and go a little bit faster.
Remember, the goal is to row at max pressure for every piece. Focus on your split and stroke rate and row at high intensity with good form.
Post your average 500m splits to comments.
Rest Day 7/26: On the Erg, what number do you set your feet at?
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.
Rowing WOD 7/25: “C2 Jump Street” – Row/Box Jump Ladder – Post Time
Rowing WOD 7/25:
“C2 Jump Street”
500m Row
10 Box Jumps
400m Row
20 Box Jumps
300m Row
30 Box Jumps
200m Row
40 Box Jumps
100m Row
50 Box Jumps
Rowing is all about the legs and today’s Rowing WOD means business in that regard. Focus on consistency and rhythm for both the rowing and box jumps. Take some time to do stretch out the quads and hips afterwards. Checkout the barbell mashing that was posted a few days ago. It’s money!
Post your time to comments and let us know how those legs do.
Renegade Rowing 