Tag Archives: endurance sports

Rowing WOD 12/24: Steady 5k for technique and fun! – Post Technique Focus

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Rowing WOD 12/24:

Steady State 5k

  • Renegade Rowing Club enjoying an early morning row!

    Renegade Rowing Club enjoying an early morning row!

    Focus on Technique

  • Have Fun!

For both Novice & Vets, today’s Rowing WOD is a chance to take a step back and focus on technique. Each 1k of the 5k should be spent working on a different technique fix. By the end of the workout you will have been able to work on five technique points.

There is no fixed split or stroke rate today, but you should be working at a Perceived Rate of Exertion of about 80 – 85%. Just take the time to get good strokes in, and work out some kinks that may have developed over the past few weeks.  See if you can grab a friend to chat with throughout the piece.  Training with others is a lot more fun and showing someone a new sport for the holidays is awesome!

Post what you focused on for technique and if you were able to share rowing with anyone!

Rest Day 12/23: With regards to Rowing (the sport and/or your stroke), what would you ask for from Santa?

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Rest Day 12/23:

With regards to Rowing (the sport and/or your stroke), what would you ask for Santas Rowingfrom Santa?

Christmas is in a couple of days.  Have you told Santa what you would like?  The sport of rowing has been growing rapidly over the last couple of years.  There have been many new innovations, races, and participants.  What would you like to see with regard to the sport of rowing?  A new boathouse down the road?  Rowing on the water as part of the CrossFit Games? Rowing on TV?

While you’re at it, what would you like to improve about your own rowing?  Would you like to find new hamstrings under the tree?  Or perhaps a stronger back?  How about a training partner that motivates you and holds you accountable?

Please share what you want for Christmas for the sport and for yourself!

I for one would love to see rowing on the water added to the CrossFit Games in 2013!

Rowing WOD 12/22: 4 x 1k w/ 2:30 Rest – Post Fastest and Slowest Times

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Rowing WOD 12/22:

4 x 1k w/ 2:30 rest

Mike T. hitting a good Catch Position!

Mike T. hitting a good Catch Position!

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 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 rowing WOD. Below are some goals and times to think about.

Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

Rowing WOD 12/18: 8 x 500m w/ 2min Rest – Post Splits and Share your Focus

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Rowing WOD 12/18:

The Ladies getting after it at the Renegade Rowing League!

The Ladies getting after it at the Renegade Rowing League!

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

Rowing WOD 12/17: 2 x 15min w/ 5min Rest – Post Distances – Renegade Rowing League Results

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Rowing WOD 12/17:

Checkout the guys getting after it!

Checkout the guys getting after it!

2 x 15′ w/ 5′ Rest

  • 5′ @ 20 s/m
  • 5′ @ 22
  • 3′ @ 24
  • 2′ @ 26

Saturday we crushed another 2k at the second race of the Renegade Rowing League.  Results are in and can be found below.  Many thanks to all those that competed, especially the rowers that joined us from North Shore CrossFit!  The rowing club from North Shore CrossFit came down to CrossFit Boston with 5 athletes to join the Renegade Rowing Club in some friendly competition.  We held two heats with the men competing first and the women competing second.  Everyone had a blast and the winner of each event got one of the new Renegade Rowing T-Shirts.  Kaitlin Lyons also walked away with a new Renegade Rowing Hoodie for having the most improved time from the first Renegade Rowing League.  In a month of training she became 28 seconds faster.  Solid work Kaitlin!

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.

Post your distance rowed each piece!

**** The next Renegade Rowing League is tentatively scheduled for January 19th!  Get ready because it’ll be even bigger as we approach the final month before CRASH-B’s! ****

Renegade Rowing League Results 12-15-12

IMG_0167

The Guys Results

The Girls Results

The Girls Results