Tag Archives: exercise

Rowing WOD 10/21/13: 3x15min w/ 4min Rest – Post Distances

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Rowing WOD 10/21/13:

Tryout for the Renegade Rowing Team this Friday!

3 x 15min w/ 4min Rest

Varying Stroke Rate as follows

  • 4min @ 20 s/m; 75% Pressure,
  • 3min @ 22 s/m; 80% Pressure,
  • 2min @ 24 s/m; 85% Pressure,
  • 1min @26 s/m; 90% Pressure,
  • 2min @24 s/m; 90% Pressure,
  • 3min @22 s/m; 90% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

Rest Day 10/17/13: Where do you row? In a Gym? On the Water? With a Rowing Club?

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Rest Day 10/17/13:

Where do you row? In a Gym? On the Water? With a Rowing Club?

Rowing as a sport has been exploding over the last couple of years.  I’d love to hear from everyone.  Where do you row?  I’ve been in touch with many followers of the Renegade Rowing WOD as well as gym owners who have started their own rowing clubs.  If I can help you take rowing to the next level please let me know.

It’s been said that Rowing Is Passion!

How do you incorporate rowing into your everyday training and what makes you passionate about this amazing sport?

Renegade Rowing was lucky enough to be interviewed by Alexa Pozniak of Boston.com for a video and article on why rowing can be such a great fitness tool and how local rowers are training for the Head of the Charles.  Having the opportunity to spread my knowledge and passion for the sport with the athletes of Wayland-Weston Crew, Boston College Men’s Crew, CrossFit Boston, and followers of Renegade Rowing is what I live for.  Seeing all of you improve and find passion in rowing is what it’s all about.  Feel free to share this video and article with your friends and look us up when you’re in Boston.

Rowing WOD 10/16/13: RR Warmup, SDHP, Team Chipper, RR Warmdown – Post Scores

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Rowing WOD 10/16/13:

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

BC Men Spinning at the Canoe Kayak Dock – close to the finish line of the HOCR

1. 2k Row @5k+7

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Sumo Deadlift High Pull @75/55 lbs.

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. Perform in Teams of 4 – Split Up Work As You See Fit

  • 50 Slam Balls (20/15 lbs.)
  • 100 Partner Squat Med Ball Throws (20/14 lbs.)
  • 100 Ring Rows

5. 1 Mile Run (easy pace)

6. 2k Row @5k+7

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The sumo deadlift high pulls are for power and speed on the drive.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  They performed this last week in preparation for the Head of the Charles this weekend.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your scores to comments.

Rest Day 10/13/13: Go For a Run! Good Luck at NH Championships!

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Rest Day 10/13/13:

During head race season, crews warmup with a 5k row. Then they race back. Epic!

During head race season, crews warmup with a 5k row. Then they race back. Epic!

Go For A Run!

There a couple of awesome half marathons this weekend including the BAA Half in Boston and the Newport Half down in RI.  Good luck to all those competing!  If you’re not participating in a race this weekend get outside a go for a nice recovery run.  Nothing crazy, just get outside, get moving, get warm, and get your breath going.

Good Luck at NH Championships!

This weekend is the second race weekend of the regatta season in New England.  Yesterday was the Head of the Housatonic down in CT and today is the NH Championships.  Good luck to all crews in their final prep race for the Head of the Charles!  Get after it!

Rowing WOD 10/11/13: 6RFT – 250m Row, 15 Wall Balls, 1min Rest – Post Time and Splits

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Rowing WOD 10/11/13:

BC Men's Crew getting after some Wall Balls earlier this season

BC Men’s Crew getting after some Wall Balls earlier this season

6 Rounds For Time

250m Row (@2k – 2 Pace)

15 Wall Balls (20/14)

1min Rest

Wall balls are great because they’re a pushing movement to counteract the pulling on the erg, but even more important they can mimic the explosiveness and rhythm of the rowing stroke.  During the drive phase of a wall ball you’re driving through the heels and finishing on the toes with full extension of the hips.  As soon as the ball leaves your hands you begin the recovery just like in rowing and your body has a second to gather itself, find balance, breathe, and then begin to load up the legs for the next drive as you catch the ball and sit back into a squat.  In competition you may be focused on cycling through them and bouncing out of the bottom, but in training you can focus on being smooth and adding some control on the way down.  This will give you a sense of the feeling you need during the recovery on the erg.  When rowing we want to stay light on the foot-stretchers as we swing and slide up to the catch.  Just as we approach the catch we should feel the weight start to come on to the big toe/balls of our feet.  Then when we’re ready to connect the chain to the fly-wheel and drive we put all of our weight on the footboards and push through the whole foot trying to suspend from the handle.  As you warmup for Today’s Rowing WOD try to feel these things.  Gaining awareness of our bodies as we move through full range of motion is key to mastering all of the general physical skills we’re developing.

Post your Time to comments!