Tag Archives: endurance sports

Rowing WOD 4/11/15: 8x2min w/ 1min Rest – Post Avg Splits

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Rowing WOD:

Rowing Feet Out! Well done staying connected to the footboards through the finish! Renegade Rowing Club Starts Monday @6:30pm @CFB

WARMUP: 10min of SUSPENSION AND FINISH DRILLS

  • Reverse Pic Drill
  • FEET OUT ROWING

RWOD: 8 x 2min w/ 1min Rest as follows:

2′ @28 s/m (2K+4)

2′ @30 (2K+2)

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @33 (2K-1)

2′ @34 (2K-2/OPEN)

Today we’re continuing our work and discovery of maintaining pressure through the drive so that we can have a clean, balanced finished.  The goal is to be smooth and efficient stroke after stroke to save energy for later in the race, like the 3rd 500, when things really get tough.  When rowing feet out try to suspend all the way through the drive.  Time the finish so that you don’t tuck the hips, fall off your sit bones, and/or dump down into the finish.  The idea is to focus on pointing the toes just as you draw the arms to the body.  If you can imagine placing your body at the finish so it can immediately swing forward with control then you’ll be ready to breath and get hungry for the next catch.

In today’s workout dial in that suspension each piece and be consistent with your pressure.  You should aim to keep your split to the prescribed pace +/-1 spilt second.  In the coming weeks we’ll be building up to longer pieces at race pace, so build up your confidence now by picking a split you can hold every piece.  If you execute each piece according to plan then get after it on the last one and see how much you have left in the tank.  When things get tough always focus on your breathing and being consistent with your effort on each stroke.  Smooth is fast!

Post your average split for each piece to comments!

Here are a couple of videos to checkout with the rear of the erg elevated and rowing feet out.

Rowing WOD 4/10/15: 3x8min w/ 4min Rest – Finish Strong!

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Rowing WOD:J Row

3 x 8min w/ 4min Rest

(4′ @20, 3′ @24, 1′ @Race Pace)

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row the first four minutes at a pace of 2k+10, row the next three minutes at 2k+7, and then finish the last minute at Race Pace in regards to stroke rating and splits.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row the first four minutes at 2:10, the next three minutes at 2:07, and the last minute at 2:00.  Pick 3 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up/big at the catch.

Post your technique focus and average splits to comments.

Video Review: How are you sitting and how are you connected to the erg? – Share your thoughts!

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How’s it going Renegades?  Today we’re taking a look at some of our athletes from the noon class at Our Crew Fitness.  This is a video review that I put together to help them and you develop your stroke and find new areas to improve upon.  I’ll be posting regular video reviews about once a week, usually on Thursdays.  If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in the comments.  If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to pat@renegaderowing.com.

Today’s topic relates to how you sit on the erg and how your feet are connected to the erg.  Are you balanced on your sit bones or falling off them?  How does your point of contact with the seat affect your posture and positioning throughout the stroke?  Are your feet connected to the footboards at all times?  What part of your foot?  These are things to think about and an area where you can make a quick change to see big gains.  Let us know what you think and if you have any questions.

Also, if you’d like to join in the fun in person, Renegade Rowing Classes are held throughout the week. Checkout the schedule and pricing here.  When you’re ready to get after it and have some fun, sign up for a free consultation with Coach Pat here.

Rowing WOD 4/8/15: 4x10min w/ 2min Rest – Post Avg Splits

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Rowing WOD:

4x10min w/ 2 min Rest 

Pre-Season Tank Session

As Follows:

1. 4min @18 Steady, 1min @20 Full Pressure, 4min @18 Steady, 1min @20 Full Pressure

2min Rest

2. 4min @20 Steady, 1min @22 Full Pressure, 4min @20 Steady, 1min @22 Full Pressure

2min Rest

3. 4min @22 Steady, 1min @24 Full Pressure, 4min @22 Steady, 1min @24 Full Pressure

2min Rest

4. 4min @24 Steady, 1min @26 Full Pressure, 4min @24 Steady, 1min @26 Full Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments since the start of the year.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Average Splits and what you plan to focus on in the coming weeks!

Rowing WOD 4/7/15: 5x1k w/ 4min Rest – Post Fastest and Slowest Times/Splits

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Rowing WOD:CFRowing Trainer Course Drills

5 x 1k w/ 4:00 rest

  • Execute Race Pace
  • Row like it’s the middle 1,000m of a 2k

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 consistently or 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 2k and 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