Category Archives: Skill

Rest Day 4/17/14: 5min SlowMo Rowing – Where does the stroke end?

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Where does the stroke end?

What daily drills do you utilize to be more efficient?

What daily drills do you utilize to be more efficient?

When thinking about the stroke should there be any stops or starts?  Does the handle and seat ever stop moving?  If so where is it ok?

Ideally the rowing stroke is a cyclical motion that is fluid and dynamic without end.  When thinking of the finish you should be thinking of releasing the pressure on the handle and smoothly changing directions quick and clean.  The only time the seat should pause is when you have pushed the legs down and are finishing the stroke.  A stable base is needed to swing the arms and body through with power and rhythm.  However, even as you swing forward to recover the seat will move a little bit as you push the hips backwards to prepare your body for the next catch.

If you have time today, take 5 minutes to row in super slow motion feeling and thinking about the timing of the seat and hands.  Your goal in developing an efficient stroke should be smooth, continuous motion without pause or hesitation.

Rowing WOD 4/9/14: “Hills” 3x10min w/ 4min Rest – Post Distances

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Rowing WOD:

Congrats to the BC Men on taking the Petite Final at the San Diego Crew Classic last weekend. Let's get after it and get some more!

Congrats to the BC Men on taking the Petite Final at the San Diego Crew Classic last weekend. Let’s get after it and get some more!

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @24 s/m

3min @26

2min @28

1min @30

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.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Rest Day 3/23/14: What does your stroke look like and what can you improve?

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Working the skill of Suspension with athletes from MSCF!

Working the skill of Suspension with athletes from MSCF!

Thank You MSCF!

Yesterday I had an awesome afternoon at Mountain Strength CrossFit in Winchester, MA.  We put on a Renegade Rowing Workshop and helped 10 participants improve their rowing  technique and knowledge.  Everyone had a blast, rowed well, and walked away with some solid drills and experiences to put into play this week.

Every participant got a copy of the Renegade Rowing Stroke Tool to critique their stroke via video review.  If you’d like a copy or some help with your stroke please shoot me an email and we’ll get you on the right track.

7 Ergs in a Subaru … Who's got 8?

7 Ergs in a Subaru … Who’s got 8?

It’s been a fun weekend of firsts.  First time that rowing has been included in the CrossFit Games Open and the first time I’ve fit seven ergs into my car.  Previously my record was four and yesterday we found a way to make it seven.

I hope everyone has a relaxing Sunday and is getting ready for the last week of the Renegade Rowing Training cycle.  7×1 Strength Days coming up!

Strength WOD 2/7/14: 7×2 Back Squat – Post Loads

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Rowing WOD:

Smooth Is Fast! These Renegades are ready for CRASH-B's!

Smooth Is Fast! These Renegades are ready for CRASH-B’s!

6 x 20 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between

  • 3 stroke start (1/2, 3/4, Full)
  • 7 strokes high (@34-40 s/m)
  • 5 stroke settle (immediately settle to race pace)
  • 5 strokes @race split and 28-32 s/m
  • Post the number of strokes it took to settle to comments.

Conditioning WOD:

“Annie”

50-40-30-20-10

Double Unders

Abmat Situps

  • Post time to comments.

Strength WOD:

7×2 Back Squats

  • Post Loads to Comments.

Today’s Focus is Strength, so attack those Back Squats!  With CRASH-B’s coming up you also want to make sure your start and settle are dialed in, so use the Rowing WOD as a good warmup for the Back Squats.  Try to settle immediately on the next stroke after your high 7.  In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first.  If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive.  If you have time give “Annie” a shot and try to go unbroken, it’s an awesome challenge.

Have Fun and Fire It Up! It’s Friday!

Strength WOD 2/5/14: EMOM10 – 3 Power Snatch – Post Loads

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Rowing WOD:

Some Renegades attacking the 2k at the Renegade Rowing League last month.

Some Renegades attacking the 2k at the Renegade Rowing League last month.

3 Rounds (60 strokes per round)

20 Strokes – Rear of Erg Elevated on 45# Plate

  • Focus: Be prepared for the catch by controlling the recovery and feeling the weight come on to your feet.

20 Strokes – Rowing Feet Out

  • Focus: Stay connected to the footboards and on top of your sit bones through the finish by pointing the toes and pulling the handle all the way to the body, vs. pulling your body to the handle.

20 Strokes – Row Feet Strapped in and Build to Full Pressure

  • Focus: Keep the control gained in the first drill and the connection to the foot boards from the second drill.  Build to Full Pressure over 10 strokes and hold strong for 10 strokes.
  • Post Average Split for the last 20 strokes of each round to comments.

Strength WOD:

EMOM10

3 Power Snatch

  • As Heavy As Possible without losing Speed Through The Middle.
  • Post Loads to Comments.

Superset:

6×5 Pull Ups

6×5 Dips

Conditioning WOD:

4 RFT

10 Overhead Squats (95/65 lbs.)

10 Push Ups

250m Row

Today’s Rowing WOD is an opportunity to use rowing as a warmup and practice the skills of control and connection.  The Strength WOD is an opportunity to build power and speed on the drive and then transfer those skills to your rowing stroke in the Conditioning WOD.

Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat and erg.  Push hard in the metcon and get that heart rate and breathing up.

Coach Pat Snatch 13.1Here’s a picture of me finally getting “13.1” done last night after a hectic week last week.  I was able to power snatch 26 reps at 135 lbs. for a 3 rep improvement over last years score.  It feels good to be training again and I’m excited to keep pushing you guys.

Keep up the good work!