Tag Archives: endurance sports

Rowing WOD 9/7/13: 4x5min w/ 2min Rest – Post Avg Splits

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Rowing WOD 9/7/13:

Renegade Rowing Practice this week!

Renegade Rowing Practice this week!

4 x 5min w/ 2min Rest

  • @5k+1
  • @5k
  • @5k-1
  • @5k-2

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break an 18min or 20min 5k.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your 5k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

All week we’ve been flirting with higher volume, longer pieces, and that 5k pace.  Think back to your 5k Test and where it got tough.  Mentally prepare yourself to crush it.  Be ready for the pain, accept it, and push through!

Post your average 500m splits for each piece to comments as well as your 5k Goal!

Rowing WOD 9/6/13: 5RM Front Squat, 3/4 Cindy, 2k Row – Post Load, Score, and Split

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Rowing WOD 9/6/13:

BC Men's Crew and I doing a Row, Run, WOD, Run, Row!

BC Men’s Crew and I doing a Row, Run, WOD, Run, Row!

Warm Up: 1 Mile Run (moderate pace)

1. 5RM Front Squat

2. 3/4 Cindy – As Many Rounds As Possible in 15min

  • 3 Pull Ups
  • 6 Push Ups
  • 12 Air Squats

Cool Down: 2k Row @5k+3 (Perfect Form)

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup by running a mile and then warming up your front squat.  When you’re ready, attack the front squats and focus on keeping your elbows up, staying connected, and spreading the floor.  During 3/4 Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.  When you cool down on the erg, every stroke should be perfect.  Focus on posture, control, and connection.  Keep level hands, be smooth, and breath.

Post your 5RM Front Squat, Score for 3/4 Cindy, and Average Split for the 2k.

Below is the Boston College Men’s Crew Team testing this WOD out earlier this week.

Rowing WOD 9/4/13: 2k Row, 1Mile Run, 5min Deadlift, AMRAP7, 1Mile Run, 2k Row – Post Score and Splits

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A little warm up 2k! Get After It!

A little warm up 2k! Get After It!

Rowing WOD 9/4/13:

1. 2k Row @5k+5

2. 1 Mile Run @70% Effort;

3. 10 Rounds of 4 Deadlifts @40%

  • Rounds start every 30 seconds
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 7 Minutes

  • 5 Box Jumps (20″ Box)
  • 5 Goblet Squats (45#)
  • 5 Push Ups

5. 1 Mile Run @70% Effort

6. 2k Row @5k+5

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for form and speed on the bar in hopes of transferring power/skill to the boat.  Push hard in the AMRAP and get that heart rate and breathing up.  This is the first 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 if you’re strapped for time.

Post your load for the Deadlift, score for the AMRAP, and splits held for the rowing and running.

Rowing WOD 9/3/13: 4k, 3min Rest, 2k – Post Goal and Splits

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Rowing WOD 9/3/13:

A little warm up 2k! Get Ready!

A little warm up 2k! Get Ready!

4k Row @5k+5 Pace

3min Rest

2k Row @5k Pace

Our next 5k Re-test is coming up at the end of the month.  Let’s get after it!

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for both.  If possible drop the split you pull every stroke from the 4k to the 2k by 5 split seconds.  Go from a pace of 5k+5 to 5k with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for the first piece and work hard on consistent pressure for the second piece.

Post your Average 500m Splits to Comments along with your goal splits for each piece.

Why is Rowing Fun? … For me it’s seeing the movement patterns we train every single day in the gym transfer into on graceful, powerful, continuous movement on the water.

Keep an eye out for tomorrows Rowing WOD and catch a glimpse of all the fun the Boston College Men’s Crew Team is having!

Rest Days 9/1/13 − 9/2/13: Enjoy Labor Day Weekend!

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BC Men's Crew and I doing our first Row, Run, WOD, Run, Row on Friday afternoon!

BC Men’s Crew and I doing our first Row, Run, WOD, Run, Row on Friday afternoon!

Congrats to all those that tested their 5k yesterday!  It looks like there were a number of PR’s and everyone executed a solid game plan.  Labor Day Weekend is a time to rest, relax, and have some fun with family and friends.  With that in mind get outside and be active.  Grab a friend and go a hike a mountain or hit a swimming hole.  Play some golf or go for a ride.  I wish you all a happy Labor Day Weekend and I look forward to hitting training hard with you on Tuesday!

All the best!

Coach Pat