Category Archives: Strength

Rowing WOD 11/13/13: “Row For It!” 3RFT – 750m Row, 15 Deadlifts – Post Time and Load

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Rowing WOD 11/13/13:

“Row For it!” (AKA – Fight For It)

3 Rounds For Time:

750m Row (Race Pace)

15 Deadlifts (40% 1RM)

In a 2,000m race the pain really starts to kick in after the first thousand.  If you can be prepared with mental thoughts to stay strong and Fight for your goal split, every stroke for 750m after that first 1k, then you’ll be able to open the flood gates and sprint at 250m to go.  A key to having solid mental thoughts is building confidence in your training leading up to the race.  Have cues to repeat, especially cues that you can attach to specific moments in time or sessions you crushed like today.

In today’s Rowing WOD build and settle to your current 2k split right away.  You want to be in full control of your stroke rating, breathing, and split.  Hold solid, consistent pressure every stroke of each 750m piece.  Know that when things get tough and the pain tells you to stop, you can hold strong and fight for every stroke.  Bring that same focus to your Deadlifts.  Keep a neutral spine and focus on efficient movement through the hips.  Push through the heels and build the speed on the bar as you extend your hips.  Focus on keeping tight abs and feeling the connection of the hips and hands as you pry the bar off the floor.  Try to bring the feeling of a solid deadlift to your rowing and use the cue “heels down” as one motivational thought during that 750m Row.

Post your time to comments and share your mental cues!

Rowing WOD 11/8/13: AMRAP10 – 250m Row, 2 HSPU – Post Avg Split and Total HSPU

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Rowing WOD 11/8/13:

The Ladies getting after it at the Renegade Rowing League last year!

The Ladies getting after it at the Renegade Rowing League last year!

As Many Rounds As Possible in 10 minutes of …

250m Row

2 Hand Stand Push Ups (Add 2 HSPU every round)

***THE SECOND ROUND WOULD LOOK LIKE THIS:

250M ROW

4 HSPU … ETC.

Functional movements like squats, deadlifts, kettle bell swings, box jumps, wall balls, and ROWING require a constant awareness of midline stability and core strength.  In order to achieve the smooth, powerful motion we’re looking for in all functional movements we must be able to maintain a solid midline at all times.  Today’s Rowing WOD is a good burner that will test that midline stability.  If you have hand stand push ups be sure to keep that midline locked in through the whole motion.  If you don’t have hand stand push ups modify by kicking into a hand stand, pausing to make sure you have the midline tight, and then kicking back down.  Once you’re back on the floor do a regular push up before kicking into the next hand stand.  All athletes should look to go hard on the row, but fight for consistent splits each round.

Post your average split and total hand stand push ups to comments!

Rowing WOD 11/6/13: 2k Row w/ 5 LEB’s EMOM – Post Time

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Rowing WOD 11/6/13:Lateral Erg Burpee Air

2k Row

w/ 5 Lateral Erg Burpees Every Minute On the Minute

Happy Wednesday!  Get excited because everyday is another day closer to the start of the Renegade Rowing Club, the Renegade Rowing League (RRL), and the CRASH-B’s.  More details on the RRL will be out tomorrow.  The RRL will be held on December 21st and January 25th.  I’m reaching out to those I know are interested this week.  If you or your box is interested in competing at the RRL please let me know – pat@renegaderowing.com.

Chest to the deck!

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 5 lateral erg burpees!

Post your time to comments.

Rowing WOD 11/2/13: “Fran” – 21-15-9 Thrusters, Pull Ups – Post Time

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Rowing WOD 11/2/13:

The BC Men were in here yesterday crushing "Helen". They're fired up for training with Renegade Rowing this winter. Who's next?

Photo c/o row2k.com – The BC Men were in here yesterday crushing “Helen”. They’re fired up for training with Renegade Rowing this Winter. Who’s next?

“Fran”

21-15-9

Thrusters (95/75 lbs)

Pull Ups

Hello Rowing WOD Fans!  It’s been a solid week of Rowing assessments.  How have you done?  What needs the most work?

Our assessment week wouldn’t be complete without a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Post your Time and thoughts to comments!

Rowing WOD 10/30/13: “The Renegade Benchmark” – Post Time and Strategy

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Rowing WOD 10/30/13:

The Men's Junior Light 8+ Fish Head courtesy of WW Crew - a.k.a. "Cindy"

The Men’s Junior Light 8+ Fish Head courtesy of WW Crew – a.k.a. “Cindy”

“The Renegade Benchmark”

3 Rounds For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing.  Today’s assessment is a way to test your abilities in both.  It should give you an idea of your work capacity in the 12-15 minute range.  Try to row each 500m piece at a consistent pace to stay fresh for the other movements.

Post your time and strategy to comments.  What stroke rating and 500m split did you try to maintain?

Rowing WOD Demo with Renegade Rowing: