Rowing WOD 4/1/13:
Row Individual Marathon
42,195m Row
… Or Row a 10k for form, rhythm, and timing at steady state pressure. No matter what be sure to get some good mobility for the hips and hamstrings. It is April 1st after all. We’ll throw in a Marathon someday …
Post TIme and Split for a 10k to comments, as well as your thoughts on rowing a marathon.
Rest Day 3/31/13:
Happy Easter!
I hope everyone enjoys Easter Sunday and can spend some time with family and friends. Share if you do anything fun including family mobility or active recovery. Perhaps challenging your family to an Erg Relay?
All the Best!
Coach Pat
Rowing WOD 3/29/13:
For Time …
250m Row, 10 Cleans (135/95 lbs.)
Stick that landing with elbows up!
250m Row, 10 Jerks (135/95 lbs.)
250m Row, 10 Toes to Bar
250m Row, 12 Clean and Jerks, 12 Toes to Bar
13.4 is upon us! It’s no 2k Row, but it’ll do. That 7min time frame is similar to a 2k and you can be sure the lungs will be burning afterwards just like a 2k. No matter what we will be testing our 2k tomorrow!
Wouldn’t it be cool to have a space to lift and erg in your boathouse?
Today’s Rowing WOD is an opportunity to dial in each part of your 2k race plan. No need to go all out on the rowing physically, but mentally you must execute the thoughts and splits you plan to hit for each section of the race. Focus in, be smooth, and be efficient.
The Clean and Jerk as well as Toes to Bar are thrown in there to get ready for 13.4. By the end of this WOD you should be plenty warm and in a similar state to when you will be hitting the round of 12. Use today’s Rowing WOD as an opportunity to figure out your plan of attack for 13.4 as the rounds get longer.
Post your total time and splits for each 250m to comments. Share how you plan to attack the 2k tomorrow as well as 13.4!
Rowing WOD 3/26/23:
8 x 250m w/ 1min Rest
Enjoy the fact that you’re warm and inside! Get after these 250’s!
Open WOD 13.4 will be announced tomorrow. Last week was a workout that was known and many people had done in the Open before. This week may be an unknown for the Open…2k Row or something even worse? 5k Row? It is time to start thinking about your game plan for certain WODs. 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.
This Saturday we will be testing our 2k to start of the spring season with a solid baseline to work from. Today’s focus is executing a 2k race plan at high intensity. Set the monitor for intervals distance with 250m of Work and 1 minute of Rest. Row every piece just as you would during your 2k this weekend. Get off to a good start and settle on the first one. Stay consistent from pieces 2 − 4. Fight for that split on pieces 5-7. Bring it home in the last 250m.
This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be. The goal should be to pull the lowest split possible, consistently through all 10 intervals. For example: alternating between splits of 1:50 and 2:00 is inefficient. Instead consistently pull 1:55 every interval.
Use the mental cues you practiced in yesterday’s Rowing WOD to be positive and attack! You want to be in control of your 2k, embrace the pain, and enjoy the glory. It all starts here. Final preparation. Do it!
Post your Splits and Thoughts to comments.
Rowing WOD 3/25/13:
Double Pyramids
2 x 19min as follows …
2min Rest
Competing in the Games requires rowing efficiency. Taking a little extra time during the Open to focus on rhythm, timing, and overall form will go a long way in performance come game day. Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition. Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.
Rhythm and Endurance are two necessities for successful competition in longer WODs. A great example would be the KB Swings and Pull Ups found in “Helen”. Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.
In today’s Rowing WOD the focus is developing rhythm and endurance. Another word for rhythm in rowing is Ratio. By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.
When going from an 18 stroke rating to a 20 you should focus on more pressure with the legs and quickly redirecting the hands through the finish. This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.
Post you’re distance rowed to comments as well as your thoughts on Ratio.
Renegade Rowing 