Tag Archives: balance life

Rowing WOD 9/18: 8 x 2:30 On, 1:15 off – Post Distance Rowed and Avg Splits

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Renegade Rowing Team getting their point to start the Rumble on the River

Rowing WOD 9/18:

8 x 2:30 On, 1:15 Off

  • @28-32 s/m

  • 5k Pace or Faster

  • Be Consistent

  • Row more than 5k

Today’s Rowing WOD builds on last weeks Rowing WOD and is a test of your endurance and stamina.  For those athletes focused more on running, swimming, or biking this can be a good WOD to really keep the intensity up while improving form.

Today’s Rowing WOD is an interval workout aimed at pushing your ability to go hard for a whole 5k, whether it’s on the water, on the erg, or in some other sport.  Set the monitor for 2min 30sec of work and 1min 15sec of rest.  During the rest continue to paddle lightly at 16-18 strokes per minute, this will help you recover, get faster for the next interval, and fine tune your muscle memory of an ideal stroke.  Even towards the end, as fatigue sets in, focus on good form during the piece and on the paddle.  Your goal should be to hold a 5k split or better every piece.  If you’ve never done a 5k, a 5k average split tends to be 5-7 seconds slower than your 2k split.

Post Total Distance Rowed and Average Split for the whole workout to comments.

Rowing WOD 7/11: 500m Slide Control Relay – Post Time

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Rowing WOD 7/11:

500m Slide Control Relay

200m Run

500m Row @ 17 spm

500m Row @ 19

500m Row @ 21

500m Row @ 23

500m Row @ 21

500m Row @ 19

500m Row @ 17

200m Run

Rowing is both individual and team oriented.  Today provides a fun challenge for both the team and individual.  The team will be trying to finish as fast as possible and every individual will have an opportunity to focus on individual slide control and strength.  In terms of Competitions, this is a great opportunity to practice quick transitions on the erg or even experiment with rowing feet out.  

The workout should be run as follows.  Create teams of two or three.  On 3,2,1 Go! Run 200m as a team.  Then complete 7 separate 500m pieces.  A different rower must start each piece.  The catch is that each 500m must be rowed at the designated stroke rating with a tolerance of +/- one beat.  So for the first piece the stroke rating must be at a 16-18, with 17 being the ideal rate.  Rowers will have five strokes to get within the designated stroke rate.  After that, if the stroke rating goes outside of the tolerance zone, that rower must switch and a teammate must hop on.  After all 7 pieces are complete the whole team must run one more 200m sprint to finish the workout.  

One last catch, the teammates not rowing must do a plank hold while they wait and cheer.  Once the plank hold cannot be maintained with proper form, an Ass-to-Grass Squat should be performed.  If anyone’s back begins to act up focus on keeping a firm core as you initiate the drive and roll out while you wait.

Post your time and thoughts on slide control to comments.  Is it really necessary?

Rest Day 7/1: Why do you erg? Share in 1 sentence or less!

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Rest Day 7/1:

Why do you erg?

We all have our reasons for using the Concept2 Ergometer.  Is it to be faster in a boat, faster in a workout, fitter, stronger, better at another sport?

Share your story in 1 sentence or less!

I erg because it allows me to stay fit, be a better coach, and share my passion for fitness and rowing with others.

Life and Balance – Daily Challenge 5/10

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Life and Balance

Life is a balancing act.  In order to be happy and healthy there must be a balance in all areas of our life, Self, Family,School, Work, Friends, Sleep, Nutrition, etc.  Excessive focus on any one area can lead to the downfall of the others.  Remember that too much of a good thing can be bad.

Daily Challenge 5/10:

Call a family member or friend you haven’t been in touch with for a while.

Tell them what you’ve been up to!  Find out what they’ve been up to.  Figure out when you might see them again.  If you need something else to talk about tell them about rowing and fitness!  

Don’t think twice about this challenge.  The first person that pops into your head call!  Not only will it improve your balance, but it will probably improve theirs.

Ready Go!  

Afterwards let us know your thoughts on life and balance and how you try to achieve it.