Tag Archives: endurance sports

Rowing WOD 9/18/13: RR Warmup, Deadlift, KB/Burpee Metcon, RR Warm Down – Post Splits, Load, and Times

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Rowing WOD 9/18/13:

Renegade Rowing Team - Racing through last bridge at Rumble on the River!

Renegade Rowing Team – Racing through last bridge at Rumble on the River!

1. 2k Row @5k+8

2. 1 Mile Run (moderate pace);

3. Deadlift

  • 5@40%, 5@50%, 5@60%
  • Max Reps @70% (Go For More Than Last Week!)
  • 5@50%
  • Focus on Form, Rhythm, and Speed on the Drive

4. Partner WOD For Time …

  • 21*-15*-9*
  • KB Swings (1.5 pood/1 pood)
  • Burpees Over The Kettlebell
  • *One Partner Runs 200m while One Partner Holds a Plank after each round

5. 1 Mile Run (easy pace)

6. 2k Row @5k+8

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for strength and muscular endurance.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  This is the Third practice that the Boston College Men’s Crew Team did with Renegade Rowing.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your load and number of reps for the Deadlift, time for the metcon, and splits held for the rowing and running.

Rowing WOD 9/17/13: 5x1k w/ 3:00 Rest – Post Splits

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Rowing WOD 9/17/13:

Renegade Rowing Team - Racing at the Rumble on the River on Sunday

Renegade Rowing Team – Racing at the Rumble on the River on Sunday

5 x 1k w/ 3:00 rest

  • Execute 5k-1 Pace
  • Row like it’s the middle of your 5k

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.  Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 5k and Rowing WOD.

Post your average splits and stroke ratings for each piece to comments!

Rowing WOD 9/16/13: 2x12min w/ 3min Rest – Post Distances

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Rowing WOD 9/16/13:

Rowing Together at CFB

2 x 12min w/ 3min Rest

1st:

  • 2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28

2nd:

  • 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20

When competing in a WOD it helps to know what pace and rhythm will be most efficient.  The best way to learn where you’re most efficient is by doing.  Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm.  Try to hold a consistent split over each two-minute segment.  When the stroke rating (s/m = strokes per minute) increases try to hold the split lower.  When the stroke rating decreases don’t let the split jump.

Post your Total Meters Rowed for each piece to comments.

Rest Day 9/15/13: Ready to Rumble?

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The Renegade Rowing Team is Ready to Rumble!

They Race at 9am today.

Come Cheer Them On!

Rowing WOD 9/14/13: Row 3k @5k Pace – Post Goal and Avg Split

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Rowing WOD 9/14/13:

Renegade Rowing Team - Rowing in the Darkness!

Renegade Rowing Team – Rowing in the Darkness!

Row 3k @5k Goal Pace

We test our 5k on Saturday, September 28th.  Today is a day to see where you’re at and dial in your goal race pace.  Whatever your goal split is for your next 5k, I want you to hold it for every stroke today.  The goal is to build consistency and confidence by getting used to the stroke rating, pressure, breathing, and intensity you’ll need to maintain.  Be sure to get in a good 10-15 minute warm up and mobility session beforehand.  Also have a mental game plan.  Put together three or four positive thoughts that you will go to when things get tough.  Mental toughness is key.

Post your 5k goal and your average split for today’s 3k to comments.