Tag Archives: endurance sports

Rowing WOD 1/2/13: 5RFT – 250m, 15 Squats, 10 Push Ups, 5 Pull Ups – Post Time

Posted on by
8

Rowing WOD 1/2/13:

RRC 20125 Rounds For Time

250m Row, 15 Air Squats, 10 Push Ups, 5 Pull Ups

It’s official!  We have just over a month until CRASH-B’s.  By now you should have tested your 2k a couple of times and know what part of your game plan you need to focus on.  Do you need better focus through the body of the race?  Do you need to work on breathing and settling early on so you don’t fly and die?  Or, do you need to be more aggressive and work on pushing it at the end of the race?  In each 250m interval be disciplined and try to execute as if you were in the middle of a 2k.  Each day from here on out is an opportunity to build your confidence and improve your race plan.

Today’s Rowing WOD is a chance to get in that mind-set and work on some solid body weight conditioning for WOD’s like “Cindy”.  The combination of short rowing intervals and body weight movements should allow you to push the intensity and deal with staying mentally tough as the pain sets in.  Be efficient and get full range of motion.  Hip crease below the knee and hips all the way open at the top of the squat.  Chest to the deck and elbows extended at the top of the push up.  Chin over the bar and elbows extended at the bottom of the pull up.  Be honest and clean with all of your reps and get a solid day of training in.

Post your time to comments!

Rowing WOD 12/31: “The Castle” – 21min @ Varying Rates – Post Distance and Songs

Posted on by
6

Rowing WOD 12/31:

“The Castle”

The RRC getting after 2x2k after the holidays!

The RRC getting after 2x2k after the holidays!

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio

As we head into preseason for the games and the last month of training for CRASH-B’s many athletes will need some extra time on the erg to focus on rhythm, timing, and overall form.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post distance rowed to comments along with songs that helped you stick to each rating!

A project that I’ve been thinking about and have finally started thanks to Renegade Rower Mike T. is how to help people feel the proper rhythm and ratio by rowing to music.  Music can motivate us to push hard and row longer, but it can also give us a sense of timing.

Below is the start of a list of songs for various stroke ratings.  If you were to use a music editing program like garage band to clip these songs into 3min segments then you could perform today’s Rowing WOD completely in time to your favorite jams.

If you have Spotify, I’ve created a playlist for each stroke rating.  Each playlist is named “Renegade Rowing @(insert stroke rate)”, so for songs that you could row to at a 20 the playlist is named “Renegade Rowing @20”.  If you have favorite songs that go well at certain stroke ratings please feel free to add to the playlists on Spotify.  Thanks Mike for kick starting this project and I hope this helps motivate everyone to find better rhythm and ratio!

20 s/m
Mike Jones:  Back Then
Lil’ Flip:  Game Over (Flip)
Mims:  This Is Why I’m Hot
Coolio:  Gangsta’s Paradise
Portishead:  Wandering Star

22 s/m
Jurassic 5:  Quality Control
DJ Jazzy Jeff & The Fresh Prince:  Parents Just Don’t Understand
Nelly:  Shake Ya Tailfeather (Feat. P. Diddy, Murphy Lee)
Christina Aguilera:  Genie In A Bottle

24 s/m
Clipse:  Grindin’
Drake:  Find Your Love
Natasha:  So Sick
Tupac Shakur:  I Get Around

26
Beenie Man:  Hmm Hmm
Kanye West:  Stronger
Nine Inch Nails:  Down In It

28
Daft Punk:  Da Funk
Nine Inch Nails:  Only
The Roots:  The Seed (2.0)
Steppenwolf:  Magic Carpet Ride (Feat. Philip Steir)

30
Carly Rae Jepsen:  Call Me Maybe
Kesha:  TiK ToK
Crystal Castles:  Vanished
Robyn:  Indestructible
Muse:  Supermassive Black Hole

32
David Guetta:  Who’s That Chick? (feat. Rihanna)
Flo Rida:  Club Can’t Handle Me (feat. David Guetta)
Paul Oakenfold:  Ready Steady Go
Rihanna:  S&M

34
Crystal Castles:  Not In Love (Radio Version) [feat. Robert Smith]
Nicki French – Total Eclipse of the Heart
U2:  Beautiful Day

36
Phoenix:  1901
Propellorheads:  History Repeating
Ricky Martin:  She Bangs
Billy Idol:  Cradle of Love

Rowing WOD 12/29: 2x2k w/ 5min Rest – Post Goal Split and Experience

Posted on by
2

Rowing WOD 12/29:

2 x 2k w/ 5min rest

Mike w/ nice Preparation on his first day back from the Holiday

Mike w/ nice Preparation on his first day back from the Holiday

1st 2k: 

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

Rest 5min

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 at the Renegade Rowing League on January 19th or CRASH-B’s on February 17th 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?

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 12/27: “Hills” 3x10min w/ 4min Rest – Post Distance for Each Piece

Posted on by
1

Rowing WOD 12/27:

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @22 s/m

3min @24

2min @26

RR Finish Timing1min @28

I hope everyone had a great holiday and is ready to get back to training.  We did this Rowing WOD a few weeks ago.  This time the ratings are shifted down a bit to let us work off that holiday sluggishness and really bring back our focus on technique.  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.

Rowing WOD 12/26: “Beach Burner” – Post Time

Posted on by
2

Rowing WOD 12/26:

“Beach Burner”

The Renegade Rowing Club getting after some 500m Intervals!

The Renegade Rowing Club getting after some 500m Intervals!

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Rowing WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round.  Last week I was lucky enough to travel down to Ft. Lauderdale for a quick vacation.  While there, we found a great workout area on the beach with about 10-15 workout stations.  We chose 7 of our favorites and went at it with a 400m run in between each.  You might not be doing this one at the beach, but it should be just as fun.  Try to remain consistent on your 500m intervals.

Post your time to comments!