Rowing WOD 9/28:This weekend is the Textile River Regatta and the start of one of the busiest rowing months on the water. From here on out there are regattas every weekend in October. Today’s Rowing WOD is a chance to dial in that race pace and really get after it. Focus on consistency each piece and breathing during your recovery. Your goal should be to pull the same split every piece.
Post your average splits to comments.
Rowing WOD 9/24:Today’s workout is for finding rhythm and consistent power at different stroke ratings. It’s equivalent to doing a long WOD with say a bunch of unbroken Kettle Bell Swings. To go unbroken you must maintain core stability and be able to change the rhythm of the swing to allow for breathing and consistency under fatigue.
Set the monitor for 15min On and 2min Off. Follow the prescribed stroke rate changes above and be consistent with your pressure on every stroke. Start out the first piece at a pace around 5k+15. When the rating shifts up try to bring the split down by a couple of seconds to maintain ratio and rhythm. If you’re able to execute the first piece well, start the second piece at a 5k+14 and the third piece at a 5k+13. During the rest roll out your hips, hamstrings, and back.
Post your total distance for the workout.
“C2 Jump Street”Rowing is all about the legs and today’s Rowing WOD means business in that regard. For the Rail Jumps, unstrap from the erg, stand facing the erg rail, and then jump and land on the rail just like you would a box jump. If you’re feeling like a fire-breather, have the equipment, and want to step up your game, sub a 24″/20″ Box Jump for the rail jumps and get after it. Remember to land soft/quiet by cushioning with the legs.
Post your time to comments and let us know how the rail jumps go.
Thank you to Wade Kimbrough and Again Faster Equipment for the video on the mainsite and in the journal. I can’t wait to bring the community more rowing action through this blog and events this winter. Stay tuned for another video and a chance to compete this winter! -Coach Pat
Rowing WOD 9/21:
Rest 5minHave you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically? What will it feel like? How should it be paced?
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 1,000m 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.
The Renegade Rowing Team in their lineup!
When training or pushing to reach a goal it helps to surround yourself with people who will push you, hold you accountable, pick you up when you fall, and make you your best self. Last weekend I had the privilege of shoving the Renegade Rowing Team off the dock for their first race on the water. They are a group of Athletes that came together to challenge the norm and hold themselves to a higher standard. They came from CrossFit Boston, CrossFit New England, and Community Rowing Inc. They competed for a spot in the boat, did Rowing WODs on their own, worked toward personal goals in the gym, and put forth a focused effort at every practice.
Bringing it home in the sprint!
In a matter of 11 practices on the water over two months they learned to row an eight man shell, come together as a team, and race other experienced crews from the Charles River. They had the second fastest raw time in the Mixed Masters 8+ Event at the Rumble on the River and passed a boat during the head race portion.
Everyone on the Renegade Rowing Team motivates me for their dedication and passion to learn and continually challenge themselves.
Who Motivates You and Why?
Share in the comments!
Renegade Rowing 