Category Archives: Strength

Catch Timing w/ Drew and RWOD: 5RFT – 300m Row, 15 Push Press – Share Thoughts and Results

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Renegade Rowing Training Plan 11-17-14

Once we’ve begun to master the skills of Posture, Control, and Connection through the stroke we can start to focus on making adjustments to our catch timing.  Good catch timing requires all three skills and is always a great thing to focus on mid race or workout.  Here is a video I put together of Drew and Nick highlighting the pieces involved in good catch timing.  Take a look, think about your stroke, let us know if you have any questions, and share your thoughts!

Rowing WOD 11/17/14:

Renegades attacking their 2k Pace last year!

5 Rounds For Time

300m Row (@2k Pace)

15 Push Press (95/65 lbs.)

Today’s Rowing WOD is all about maintaining consistent pressure and efficiency of movement.  We did a similar WOD at the gym a couple of weeks ago and I’ve been meaning to work it in to the programming.  A good goal is to try to hold a 2k split for each row.  So if your current 2k takes 8:00, your split would be 2:00 /500m.  If you can hold your 2k split consistently or perhaps even go faster as the rounds go on you’ll be doing well.  Do your best to hold onto the barbell and go unbroken for the Push Press.  Be aggressive with your hips to assist/save your shoulders as much as possible.  Breathe, Push, and Have Fun!  This one is a great challenge!

Post your time and average splits for each row to comments!

Rowing WOD 11/15/14: 2k Row w/ 4 LEB’s EMOM – Post Time

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Rowing WOD:Lateral Erg Burpee Air

2k Row

w/ 4 Lateral Erg Burpees Every Minute On the Minute

Welcome to the Weekend!  Get excited because everyday is another day closer to the start of the Renegade Rowing League (RRL) and the CRASH-B’s.  The First Renegade Rowing League race of the season will be held next Saturday, November 22nd at 8am.  Sign up here if you’d like to join us and compete!  If you or your gym is interested in competing at the RRL please let me know – pat@renegaderowing.com.

Chest to the deck!

Today’s Rowing WOD should provide some fun and motivation for the RRL!  This is a great one to challenge a training partner with!  If you’re a novice rower pick one split that you can confidently hold for every stroke that you’re on the erg.  Focus on smooth rowing and being efficient.  If you’re a Vet try to hold your 2k goal split each time you’re on the erg and practice your quick release transitions getting the feet out to do the burpees.  Be sure to push both thumbs down as you pull your toes up to loosen those straps.  Remember, every minute on the minute you must complete 4 lateral erg burpees!

Post your time to comments.

How to do a Strength Block and Preparation vs. Competition – Share your thoughts/questions/results

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preparation_mousetrapPreparation vs. Competition

In our plan one week will be a microcycle. Our microcycles can be classified as either preparation or competition. During a preparation microcycle a fitness block and/or a rowing block will be introduced and then repeated the following week. In the following week, aka – competition microcycle, those blocks will be repeated and individuals will be expected to compete and try to better their performances from the preparation microcycle.

This week is a great example.  Today is a Re-Test of “Nancy in a Boat”, which was introduced last week.  Last week was a preparation microcycle and this week is the competition microcycle.  If you did “Nancy in a Boat” last Wednesday and you are attacking it again today your goal should be to hold more consistent splits and move a little bit faster in both your rowing and your overhead squats.  Last week you prepared.  This week you drop the hammer and compete.  Have fun and get after it!  Let us know how you do and if you were able to improve.

How to do a Strength BlockShoulder Press_Boat Handling

Today’s Strength Block is 3×8 Shoulder Press.  What does that mean and what should you be doing?  To start, 3×8 Shoulder Press means your work should include 3 Sets of 8 Repetitions.  I will always write it this way, unless of course I specify something different.  Also, if there is no prescribed weight or percentages given then you are expected to work up to where the X rep( 8th in today’s case) is very difficult without compromising form.  Once you get to this point you have completed your first working set.  You should then complete the remaining working sets at this weight.

The above description addresses the prescribed work that is programmed in a Strength Block each week, for example: 3×8 Deadlift, 3×8 Back Squat, or 3×8 Shoulder Press.  In order to get the most out of a Strength Block you should be doing more than what is prescribed for that week.  Some weeks I will specify what that extra work should be, but otherwise your Strength Block should be carried out in the following order…

1. 5-10min Aerobic WarmUp – Bike/Run/Row

2. Foam Roll (5-10 Slow Rolls of the following areas)

  • IT Bands
  • Quads
  • Adductors
  • Calves
  • Hamstrings
  • Hip Capsules
  • T-Spine (Thoracic Spine)
  • Shoulders

3. 4-8min Specific Mobility

  • If you found tight or angry areas in the foam roll, use this time to mobilize those areas.
  • Otherwise, take this time to mobilize the muscle groups that will be used in the Strength Block.

4. 10-15min Dynamic WarmUp (Pick and Choose what is needed based on the Strength Block)

  • The following exercises can be done in place if needed, but in the interest of becoming more athletic try to find a 10-15 yard area to do this warmup.  Do the first exercise to half-way and the second exercise for the second half.  Then Jog Back.
    • Quad Stretch / Single Leg Flexion
    • Inch Worms / Bear Crawls
    • Toy Soldiers / Airplanes
    • Over the Fence – Under the Fence
    • Charlies Angels (Knee Hug, Lunge, and Twist)
    • Skipping
    • Quick Skip
    • Skips for Height
    • Skips for Distance
    • Burpee Broad Jumps
    • Butt Kicks / High Knees
  • Then in place, Finish with:
    • 40 Jumping Jacks
    • 20 Air Squats
    • 10 Push Ups

5. 15 min – Renegade Rowing Strength Warm-up

  • Complete 2-3 Rounds (10-15 Reps of Each)
    • :15 Samson Stretch
    • Overhead Squat w/ PVC Pipe
    • Push Ups
    • Pull Ups
    • Bird Dogs
    • Dying Bugs
    • Dips

6. 15-20min – Performing the Prescribed Strength Work for the day as stated at the top.  Be sure to include an adequate amount of warm up sets.

7. 5-10min Mobility and Foam Rolling – Help kick-start the recovery process and stretch/smash whatever was used or taxed in the workout.

Work on your Goats!

Depending on how much time you have to train and what the focus of the Strength Block is, you can do all of the above or take out certain pieces in the interest of time.  However, try to keep the pieces that you’re bad at and need to work.  We will never improve if we don’t work on what we’re bad at.

Give today’s Strength Block a shot and let us know how you do.  Post your results to comments and let us know if there are any questions.

 

Rowing WOD 11/12/14: “Jackie” Ladder – 1,000m Row, 50 Thrusters, 30 Pull Ups, 50 Thrusters, 1,000m Row – Post Time and Avg Splits

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Rowing WOD:

RR Team back on the water! Hopefully this summer we'll be able to do "Jackie" on the water! Let us know if you want to join in!

“Jackie” Ladder

For time:

Row 1,000 meters

50 Thrusters (45 pounds)

30 Pull-ups

50 Thrusters (45 pounds)

Row 1,000 meters

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is a pumped up “Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  Before you start take some time to think about your game plan, the split you want to hold, how you’ll break up thrusters, and how to game the pull ups.

For the Renegades I’m going to recommend gaming this just like a 2k.  Good start, settle, and be consistent through the first 1k.  I’d suggest holding a split around 2k+5 to 2k+7 at a 28 stroke rating.  Split up the Thrusters to stay fresh on the front and back side.  Be sure not to tear on the pull ups.  For the last 1k just get right to the same split you were holding in the first 1k and then sprint when you get to the 250m mark.  Have a game plan and stay focused when the going gets tough.  If you can stay positive and mentally strong through this wod, you should be able to do it in just a 2k.

Renegade Rowing League is coming up November 22nd!  Don’t forget to sign up!

Post your time and average splits to comments!

Rowing WOD 11/10/14: 3Rds – 1min Max Distance, 1min Max Push Ups, 1min Rest – Post Scores

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Renegade Rowing Training Plan for the week of 11-10-14

Renegade Rowing Training Plan for the week of 11-10-14

This week I hope to answer more questions on the Renegade Rowing Training Plan Template and how to use it.  If there is anything you’ve been wondering or anything you need help with please let me know in the comments section or shoot me an email.  Here is this weeks programming.

RRTP 11-10-14

Rowing WOD:

Get Hungry for next Spring! Winter training starts now!

Get Hungry for next Spring! Winter training starts now!

3 Rounds

1min Max Distance Row

1min Max Rep Push Ups

1min Rest

As rowers we seek to develop the strength and power of our legs.  As Athletes training for General Physical Preparedness we seek to develop the core and our ability to extend the hips.  The combination of the two if done well can produce amazing rowers.  However, if done poorly, the combination of rowing, strength, and fitness can tear the body apart.  Today’s Rowing WOD is a great example.  If you throw caution to the wind, flail around on the erg, and flop around in the push ups you will hurt something.  Focus on good posture and connection in both the rowing and push ups and keep good control through the whole range of motion.  Go hard and push your limits, but don’t compromise your form.

Post Total Meters and Total Push Ups to Comments.