Tag Archives: endurance sports

Rowing WOD 8/20/13: 3k, 2.5k, 2k – Post Avg Splits

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Rowing WOD 8/20/13:

More pics from Rowing/Running/Wod/Running/Rowing coming soon!

More pics from Rowing/Running/WOD/Running/Rowing coming soon!

3k Row

  • (@5k+3 Pace)
  • 6min rest

2.5k Row

  • (@5k+1 Pace)
  • 5min rest

2k Row

  • (@5k Pace)

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 all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 5k+3, 5k+1, 5k for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments along with an answer to this question…

Why is Rowing Fun?

Rowing WOD 8/19/13: “Hills” 3x10min – Post Distances

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When should you break the elbow? Learn more about the stroke with Renegade Rowing!

When should you break the elbow? Learn more about the stroke with Renegade Rowing!

Rowing WOD 8/19/13:

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @21 s/m

3min @23

2min @25

1min @29

I hope everyone had a great weekend and is ready to crush it this week!  We did this Rowing WOD back in July with the stroke rating a couple beats higher for each hill.  Try to find your results.  If you can, maintain the same splits but at lower stroke ratings.  The last minute is the same @29 s/m, so hit it hard.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Rest Day 8/18/13: Do you use Protein Powder? Share your thoughts!

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What's your source of post workout protein?

What’s your source of post workout protein?

Rest Day 8/18/13:

Do you use Protein Powder?

Below is a great post from Alex Black of Wicked Good Nutrition.  Check it out and post your thoughts and what you use for protein to comments.

Pros and Cons of Protein Powders

Protein powders were once the stuff of pro athletes and ultra meatheads, but have gone mainstream over the past 10 or so years. I first tried it when I was 15. When I told a personal trainer I’d been seeing with my mom that my goal was to get a 6-pack, he recommended I take 2 scoops of muscle milk powder 1-2 times per day. So mom and I dutifully trekked down to GNC and bought the vanilla flavor. And it was AWFUL. I don’t think I took the recommended dose even once, and I certainly never got said 6 pack. I couldn’t get it to dissolve in anything – not water, not milk, not a smoothie. Only now, looking back with educated eyes, do I see how completely ridiculous it was for this bro to tell a 15-year-old athlete to take a mostly unregulated supplement! The industry has gotten much better since then in terms of taste and palatability, but it is still mostly unregulated and athletes should pay attention to ingredients and types of protein.

Click here for the full blog post!

Rowing WOD 8/17/13: 2x2k w/ 4min Rest – Post Splits During On

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Rowing WOD 8/17/13:

Renegade Rowing Practice - Imagine Today's Rowing WOD on the water.

Renegade Rowing Practice – Imagine Today’s Rowing WOD on the water.

2 x 2k Row w/ 4min Rest as follows …

1st 2k: 

  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)
  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)

Rest 4min

2nd 2k: 

  • 750m @ Race pace
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  If you’re competing in the Renegade Rowing League this winter I’m sure you’re thinking about that 2k.  What will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

While our focus over the next two months is the 5k, it doesn’t hurt to build ourselves up by staying familiar with the 2k distance.  Look back at your results from last Tuesday and try to go faster.  You only have two 2k’s to do today.

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rowing WOD 8/16/13: AMRAP10 − 1 HSPU, 100m Row, … – Post Rounds + Reps

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Rowing WOD 8/16/13:

Renegade Rowing Team after a solid practice learning the Triple Pause Drill.

Renegade Rowing Team after a solid practice learning the Triple Pause Drill.

As Many Rounds As Possible in 10min …

1 Handstand Push Up, 100m Row

2 Handstand Push Ups, 200m Row

4 Handstand Push Ups, 400m Row

8 Handstand Push Ups, 800m Row

… keep doubling the reps and distance each round.

Today’s Rowing WOD provides a chance to work on maintaining a tight midline and building our aerobic capacity.  No matter what scale you’re doing for the Handstand Push Ups, be sure to lock your ribs down with a tight belly, squeeze your butt, and point your toes to create tension throughout your whole body.  This will work both your core stability, needed for better posture in the boat, and your ability to transfer force to the oar.

After each set of HSPU get right on the erg and get the wheel spinning.  Try to keep steady pressure and hold a consistent split until you get your breath back.  Once your breath returns try to negative split the rest of the piece with a solid sprint in the last 100m.  The idea is each piece will get longer and you’ll have to rely on good form and breathing to get through it.  Dig deep and get after it!

Have a goal of the splits you would like to hold for each piece.  Just like the HSPU, focus on a solid core as you approach the catch and initiate with the legs.  Try to get as much power as you can from the legs to save your upper body for the HSPU.

Post your score, rounds + reps (every 10m is 1 rep), and any scales to comments.