Throw Back Thursday: Renegade Rowing Interview via Boston.com
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Rowing WOD 10/12/15: Shuttle Run Pyramid (30min Cap) – Post Time or Levels Completed
Rowing WOD:
Shuttle Run Pyramid (30 Minute Cap)
1,250m Row – 6 shuttles
1,000m Row – 4 shuttles
750m Row – 3 shuttles
500m Row – 2 shuttles
250m Row – 1 shuttle
The beauty of Rowing lies in the opportunity to push yourself as an individual and as part of a team. Today’s workout is a shuttle run pyramid and a good example of how training with a partner can take your effort and performance to the next level. If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.
One partner will start on the rower and one will start on the run. The rower completes the noted distance while the partner sprints the noted number of shuttle/wind sprints. For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m. One shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back. The partner that finishes each round first gets time to rest!
Post Time or Levels Completed to comments.
Rowing WOD Demo with Renegade Rowing (From a few years ago! Back when this adventure began!)
Rest Day 10/8/15: Go For a Walk! Along the Charles if Possible!
Go For a Walk! Along the Charles if Possible!
Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays. Speaking of Holidays, the Head of the Charles is known to rowers as Rowing Christmas. Every year on the third weekend of October, rowers past and present gather to remember the good old days and push themselves to the limit against the best in the world. If you can get outside today, go for a walk along the Charles River. You will more than likely see other random people both tall and small looking at the bridges and turns scouting their line for race day. Keep an eye out for coaching launches filled with coxswains doing the same thing from the water. The biggest regatta in the world is just over a week away. Time to get excited!
Never seen the Head of the Charles Regatta before? Try the following today! Take 15 minutes today to stop. Breathe. And go for a walk. If you’ve got a river or body of water nearby go for a stroll and watch some rowing. How does the boat move in relation to the body? What part of the stroke does the boat move the fastest? How’s the form look compared to your erging?
If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!
Rest Day 10/1/15: How do you incorporate rhythm/skill in everyday practice?
Rest Day:
How do you incorporate rhythm/skill in everyday practice?
Rhythm and Balance are two skills needed in the boat and in the gym. One way to improve a skill is by deliberate practice on a regular basis and making every act an act of conditioning. Showing your body and brain how to move properly over and over again in many different situations will force it to adapt and make a movement second nature. The simple task of taking the blade out of the water and putting it in the water in time with the rest of your crew is one example. Below is a video of the BC Men’s Crew Team practicing building 30’s and the chop spin. How do you spin the boat? Have you ever tried the chop spin? Do you use spinning the boat as an opportunity to improve rhythm, balance, timing, and feel?
Rest Day 9/24/15: 15min of Mobility – Get Some!
Rest Day:
RRC getting after some Hamstring Mobility
15min of Mobility
Over the last few days my schedule has kicked in to full gear and I’ve had the opportunity to coach a wide range of athletes. In the mornings I coach athletes from CrossFit Boston and Community Rowing. In the afternoon I coach high school athletes from the Wayland Weston Crew Team. The biggest thing all three teams need to improve their performance is mobility. Today is a good day to focus on improving your mobility. Let’s get after it!
In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go. Same thing applies indoors, rowing on the erg. The only problem with that equation is your positioning. Are you in a strong position at the catch and finish? Today is a day to work on mobility and improve that positioning. Take at least 15 minutes, ideally longer, to work on your tight spots. What limits you? Ankle flexion at the catch? Shoulder mobility at the finish? Tight hips/hamstrings at Bodies Over?
Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?
Renegade Rowing 