How did that 2k go? Now that we know where we’re at, it’s time to get back to work. Today’s Rowing WOD is a chance to commit to your new 2k split from last Saturday and work on digging deep when the going gets tough. Every round is an opportunity to fight for that split, just like in the third 500m of a 2k. Focus on good form with the push ups and pull ups to strengthen our shoulders in different planes and promote good connection through the core. Attack each round like it’s your last and rely on that 30 seconds of rest to reset and do it all again. A good goal is to go sub 20 minutes.
As a coach I work with many different athletes. Yesterday I started my day coaching a group of Military Rowers from CRI. Half of them are brand new to the sport of rowing and half of them have been rowing for years. After that I worked with the Boston College Men’s Rowing Team. Later that morning I taught a new private client to row on the erg in the gym. Then I finished the day working with the Renegade Juniors who are working to make the CRI Competitive Team move boats faster.
Of all the tools I use with these athletes, whether it’s lifting form, rowing drills, or conditioning, mobility work has the biggest bang for the buck when it comes to making a change in rowing form. If an athlete can figure out what is tight and what is limiting them from making a change, then they’ve got a shot at making a change. Of course figuring out what is tight/limiting is a challenge in itself, but once that happens you can introduce various mobility exercises to help increase range of motion and make the change. In future posts I will roll out some of my favorite movement screens to help determine what is tight/limiting, but for now take a look at the possibilities.
Below are two videos of Drew, a renegade rower training to be elite. The first one is from 2013. Notice his hunch/lunge with his torso and shoulders at the catch. After that, watch the second video, taken last week. Notice how his torso is much more upright and his shoulders stay locked into a stronger position. In order to achieve this change he has been working on mobility in his hips and shoulders for the past 6 months. Checkout yesterdays post to see his current mobility routine.
Let us know what you think in the comments. Have you had any success making an improvement/change to your stroke by focusing on mobility?
Watch the video below and then get loose and enjoy 15 minutes of hamstring and hip mobility.
Share your thoughts in the comments
Over the past week we’ve hit it pretty hard with intensity and higher volume. Our ability to sit up and maintain a solid core through the stroke has a lot to do with our mobility and range of motion through each joint. The work we do everyday before, after, and during our training to promote recovery and rebuilding of the muscle fibers we tear is very important. Use today as an opportunity to stretch out and rebuild those hips and shoulders, increase your flexibility, and eat some good quality food.
Here’s a video of what Drew does everyday to improve his mobility in the boat, especially at the front end of the stroke. Tomorrow I’ll have a couple of before and after videos of how this has affected Drew’s rowing.
Share your favorite mobility move, where you’re feeling it today, and how you mobilized!
In today’s Rowing WOD really focus on good connection and suspension with the legs. In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg. Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance. For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground. For maximum fun grab a partner and have a High Noon Showdown! Who can make it to 1 first? 3-2-1 Go!
Here is the programming for the week! I hope everyone is excited for the Boston Marathon Today! Get out there and cheer on those runners and then go train!
Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who’s ready for tomorrow?
All For Time …
1. 500m Row (like start of 2k)
2. 3 Rounds Of:
5 Power Cleans (135/95 lbs)
10 Burpee Broad Jumps
3. 500m Row (like finish of 2k)
Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips. Treat each 500 as if they were your ideal 2k. For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace. During the Power Cleans and Burpees work on efficient movement and connection through your hips. Try to go unbroken and consistently jump the same distance for each broad jump. If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning. As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace. When you hit the last 250m start to negative split and practice your sprint for the finish.
Post your overall time to complete all three parts to comments along with your average split for each 500m.
Renegade Rowing 