Tag Archives: endurance sports

Rowing WOD 7/29/14: 5 x 500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD:

Week 2 of Renegade Rowing Team, Get excited!

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ 1k Split

5th – @ Max Effort

It’s been 4 weeks since we’ve attacked this Rowing WOD.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to get in some solid race pace work and prepare for our next benchmark.

As a quick review for novice rowers, race pace is at a stroke rating of 30 − 34 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 7/28/14: 10k Row for Form – Post Time and Focus

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Rowing WOD:CFRowing Trainer Course

Row 10,000m

  • Focus on Form
  • Fix one thing every 1k
  • Steady State Pressure (should be able to say short sentences)

This past Wednesday, Rowing burst on to the scene with many people around the country watching the CrossFit Games programming of a 3k Row, 300 DU, and 3 mile Run.  Quite the test of skill and endurance.

Today’s Rowing WOD is a 10k.  Try to negative split the whole way, starting off with something manageable and ending with something challenging.  Try to drop your split by a second every 1k or 2k.  Focus on smooth, consistent rowing and then pick one thing in your stroke that you would like to fix.  Do this with a partner and have a conversation to keep yourself fresh and rowing at steady state pressure.

Have fun and post your time as well as what fixes you worked on to comments.

Rest Day 7/27/14: Can you imagine a Games Event on the Water? – Share

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Rest Day:

Renegades Racing on the water!

Can you imagine a Games Event on the Water?

Wouldn’t it be epic to watch the Games WOD from Friday with a 3,000m row on the water instead of the erg?  I don’t know if it’ll ever happen, but I hope I’m there if it does.   Let us know how you think they should incorporate rowing on the water into the Games!

The Renegade Rowing Team kicking off a great first week on the water!

Post your thoughts about a Games Event on the water!

Rowing WOD 7/26/14: 10 x 1:00 On, :45 Off – Post Avg and Fastest Split

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Rowing WOD:

The Renegade Rowing Team kicking off a great first week on the water!

10 x 1:00 On, :45 Off

  • First 5 @2k Pace
  • Next 3 @1k Pace
  • Last 2 @Max Effort

One Week until our next 500m Test!  You’ve been training hard all Summer with a goal in mind.  Today is the day to attack it and dial it in.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Next weekend we will be testing our 500m.  Get ready to crush it and recruit a friend to do it with you.  Someone to compete against will push you even harder!

Today’s focus is executing the prescribed pace at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest.  Row the first 5 pieces as if they were the body of a 2k.  Row the next three pieces as if they were the body of a 1k. Row the last two pieces as if they were your 500m test next Saturday.

This should not be an all out Max Effort until the end, but rather a calculated effort.  PIck your goal splits for each piece and execute!

Post your overall average split and your fastest split to comments.

Rowing WOD 7/25/14: 7 x :45 Row w/ 2min Rest, Heavy C&J – Post Splits and Loads

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Rowing WOD:

Stick that landing with elbows up!

Max Effort

7 x :45 Row w/ 2min Rest

During each rest perform a heavy clean and jerk.

Olympic lifters are known for their power and speed, two skills required to move boats fast.  Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting.  Be sure to warmup on the erg and platform before attempting this max effort workout.

Perform a 45 second row all out and then during the two-minute rest attempt a heavy clean and jerk.  Focus on a strong core and keeping your hips connected to your hands.

Post your splits and loads for each movement.