Category Archives: Strength

Rowing and Strength WOD 3/4/14: 10 x 250m w/ :45r and 5×5 Deadlift @80% – Post Splits and Loads

Posted on by
Reply

Rowing WOD:

Checkout Renegade Rowing at DailyBurn.com!

Checkout Renegade Rowing at DailyBurn.com!

10 x 250m w/ 45 seconds Rest

  • Execute Race Plan
  • Post Splits to Comments

Strength WOD:

5×5 Deadlift @80%

  • Post Loads to Comments

Conditioning WOD:

AMRAP5

21 Double Unders

15 Air Squats

9 Push Ups

  • Post Score to Comments.

The Games Open is here!  What was your game plan for “14.1”?  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Today’s focus is Rowing and Strength.  In the Rowing WOD focus on executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.  In the Deadlifts grip it and rip it, but be sure to lock that breath in and keep good form.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place

Conditioning WOD 3/3/14: “Cindy” – Post Score

Posted on by
Reply

Rowing WOD:RR Pull Ups

10min Erg Warmup

20 x 3 Strokes Pic Progression (Arms Only, Arms and Body, Full Stroke)

Conditioning WOD:

“Cindy”

AMRAP20

5 Pull Ups

10 Push Ups

15 Air Squats

  • Post Rounds and Reps to Comments.

Strength WOD:

EMOM10

3 Snatch

  • Touch and Go
  • Ascending
  • Post Load to Comments

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill progression. Once you’re warm take it over to the platform and dial in your snatch technique being sure to stick each landing.  When you’re ready, attack “Cindy”.  During Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.

Start the week off right and get after it!

Rowing WOD 3/1/14: 4 x 2:00 w/ :30 Rest – Post Splits

Posted on by
Reply

Rowing WOD:

Renegade Rowing Workshop - Saturday, March 22nd - 1:00-3:00 pm @Mountain Strength CF - Register Here!

Renegade Rowing Workshop – Saturday, March 22nd – 1:00-3:00 pm @Mountain Strength CF – Register Here!

4 x 2:00 w/ :30 Rest

  • 2k Race Pace
  • Execute Race Plan – Look at Last Tuesday’s Rowing WOD to adjust your plan and pick the right splits.
  • Post Average Splits to Comments.

Strength WOD:

3 x 8 Shoulder Press @72.5%

10 x :30 Handstand Holds

  • Post Loads to Comments.

Conditioning WOD:

5 RFT – Partner WOD (Move Together)

5 Overhead Squats (95/65 lbs.)

5 Burpees Over the Bar

50m Banded Partner Drag (make them work!)

  • Post Team Name and Time to Comments.

Today’s Rowing WOD is all about executing your race plan and sticking to your splits.  For the first piece come out fast with a good start and then 7 to 10 quick strokes.  Then be sure to settle right to the pace you’d like to hold for the first 500m of a 2k.   For the second and third pieces paddle into them and hold strong at your ideal race pace.  Imagine they are the second and third 500m of the race.  During the 30 seconds of rest paddle lightly, take deep breaths through your nose, and try to bring your heart rate down.  For the last piece hold steady at your race pace and then sprint out the last 30 seconds like you’re sprinting for the finish line.  Have positive mental cues ready for all 4 pieces just like during the race.  There is no room for negativity or “I can’t…” phrases.  They won’t help you.  Just sit up, breath, push the legs down, swing, have quick hands, and attack.  Each stroke is an opportunity to spin that flywheel a little faster and each piece an opportunity to get yourself that much closer to a personal record.  Get hungry and get after it!

Post your average 500m splits for each piece to comments.

Rowing WOD 2/28/14: “Snow Drifts” – Post Distance

Posted on by
Reply
Rowing WOD:

As soon as the ice melts!

As soon as the ice melts!

“Snow Drifts”

2 x 17min w/ 4min Rest

as follows …

5′ @22 s/m, 4′ @24, 3′ @26, 2′ @28, 3′ @26

4min Rest

5′ @20 s/m, 4′ @24, 3′ @28, 2′ @30, 3′ @26

  • Post distance rowed to comments and thoughts on ratio.

Strength WOD:

EMOM10

3 Power Cleans

  • Touch and Go
  • Ascending heavier than last week.
  • Post Load to Comments.

Conditioning WOD:

EMOM5

2 Snatch Balances

4 Ring Rows

  • Post Load to Comments.

I know there’s no snow drifts out the window, but it is pretty cold.  I can’t wait for it to get warm and for this ice to melt on the Charles River.  I hope you’re fired up for the Open and staying warm inside this weekend.

Today’s focus is the Rowing WOD and more specifically ratio and rhythm.  Today’s Rowing WOD is another opportunity for everyone to keep working on a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down and dial in that technique.  Pressure should be a moderate to hard steady state.  That means you can get out short sentences but it’s difficult to maintain a detailed conversation.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

Slingshot Hands Away will be key when we get on the water!

When going from a 26 stroke rating to a 28 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  Think of a slingshot as you pull the hands in and release them quick and smooth away.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.  When the rating shifts down from a 28 to a 26 be sure to perform a ratio shift and try to maintain the same split.  Focus on pushing a little harder and take an extra second to breath on the recovery to bring the stroke rating down.

Have fun with the rowing and attack the Olympic Lifting work if you have time!

Strength WOD 2/27/14: 3×8 Back Squat @72.5% – Post Loads

Posted on by
2

Rowing WOD:

Be sure to hit full depth! Work Mobility if you can't!

Be sure to hit full depth! Work Mobility if you can’t!

1 Stroke On / 1 Stroke Off

2 Strokes On / 2 Strokes Off

3 On / 3 Off … (continue pattern)

… 10 On / 10 Off … (reverse pattern back down to 1 On / 1 Off)

  • On strokes are full pressure with suspension
  • Off strokes are a light paddle with perfect sequence
  • Post distance to comments.

Strength WOD:

3 x 8 Back Squat @72.5%

  • Post Load to comments

then, 10 x :30 Handstand Hold

Conditioning WOD:

AMRAP7

20 Calorie Row

20 Double Unders

  • Post time to comments.

The focus of today is Strength, so be sure to get in the Strength WOD of 3×8 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!

If everything else is equal, the stronger rower will win.

Get Strong and Have Fun!