Category Archives: Strength

Conditioning WOD 2/26/14: “Rowing Helen” Re-Test – Post Time and Splits

Posted on by
Reply

Rowing WOD:

Renegade Rowing at CFB

Renegade Rowing at CFB

10′ Erg Warmup: Start w/ Reverse Pic Drill and Pic Drill

3×20 Starts – 1/2 stroke, 3/4 stroke, full stroke (Half Speed, Half Pressure)

Conditioning WOD:

“Rowing Helen” – 3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Strength WOD:

25 GHD Sit Ups then,

Superset

1a. 7×5 Dips

1b. 7×5 Pull Ups

Today’s focus is aerobic conditioning.  Get in some good skill work to warmup with the Rowing WOD and then attack the Conditioning WOD.  Go hard for the start and finish, but be smooth and efficient through the bulk of the work.  Focus on breathing and consistent pace.  At the end of the day the Strength WOD includes some supplemental strength for the shoulders and core.  Find the right scale so that each movement is challenging.

This week is a competition week in the Renegade Rowing Training Plan.  Today is your opportunity to compete against yourself and everyone else on your team to improve your performance from last week.  Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Conditioning WOD to comments as well as your splits for each 500m piece.

Rowing WOD 2/25/14: 15 x :20 On, :40 Off – Post Fastest, Slowest, and Avg Split

Posted on by
Reply

Rowing WOD:12543616735_e5b7fbddd5_z

15 x :20 On, :40 Off

Max Pressure

  • Post Fastest, Slowest, and Avg Split to Comments

Conditioning WOD:

3RFT

12 Burpees

8 Ball Slams (20/15 lbs.)

6 Thrusters (105/70 lbs.)

  • Post time to comments.

Strength WOD:

15 GHD Sit Ups

Tabata Hollow Rocks

8x:20 on/:10 off

  • Post scale and experience to comments.

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k test which will be happening in about 5 weeks.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest, slowest, and average splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Strength WOD 2/24/14: 3×8 Deadlift @72.5% – Post Loads

Posted on by
2

Rowing WOD:

BC Men's Crew! Setting up for the DL.

BC Men’s Crew! Setting up for the DL.

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @20 s/m

3min @22

2min @24

1min @26

  • Post Distances to Comments

Strength WOD:BC Men DL Finish

3×8 Deadlift @72.5%

  • All three working sets @72.5% of 1RM
  • Post Loads to Comments

Conditioning WOD:

7RFT

15 Deadlift (115/75 lbs.)

10 Box Jumps (24/20 in.)

5 Shoulder to Overhead (115/75 lbs.)

  • Post Time to Comments

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.

Today’s focus is Strength, so get after those deadlifts and see what you’ve got for 8 reps.  If you have time push it out with the Conditioning WOD and get fired up for the Games!  They start later this week!

Let’s get off to a good start to the week!

Post your loads and results to Comments!

Rowing and Strength WOD 2/22/14: 6×2:00 w/ 1:30 Rest, 3×10 Shoulder Press @70% – Post Splits and Loads

Posted on by
Reply

Rowing WOD:

Focused

Focused

6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

  • Post Best Average Split and Stroke Rating to Comments

Strength WOD:

3×10 Shoulder Press @70%

  • Post Load

Conditioning WOD:

6 RFT

10 Burpee Broad Jumps

10 Front Squats (115/75 lbs)

10 Pull Ups

  • Post Time to Comments

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League that’s in the works for this spring?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.

Rowing WOD 2/21/14: EMOM20 – Row :40 On @2k+6 – Post Distance and Avg. Split

Posted on by
2

Rowing WOD:

Putting Renegade Rowing to the test over 2k!

Putting Renegade Rowing to the test over 2k!

Every Minute On the Minute for 20min

Row :40 On @2k+6 @Following Stroke Rates

(Paddle Light during :20 Off)

Minutes 1-4 @22 s/m

Minutes 5-8 @24 s/m

Minutes 9-12 @26 s/m

Minutes 13-16 @28 s/m

Minutes 17-18 @26 s/m

Minutes 19-20 @24 s/m

  • Post Distance and Average Split to Comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Chest to Bar Pull Ups

1-2-3-4-5 Burpee Box Jumps

  • Post Time and Load to Comments

Strength WOD:

EMOM10

3 Power Cleans

  • Work Up To Something Challenging
  • Post Load to Comments

Todays focus is the Rowing WOD.  The goal of the workout is to control both stroke rating and pressure.  When the stroke rating is low you’ll have to push harder and take longer on the recovery … more ratio.  When the stroke rating comes up it should be easier because you can achieve your split with the stroke rating and not pushing as hard, less ratio.  Get focused and push it out.  The end will be very challenging, so be ready!

In the Strength WOD today be sure to practice perfect form in order to translate that power and speed to our rowing stroke.

Have fun and let us know how you do!