Tag Archives: exercise

Rowing WOD 12/3: 4 x 10min w/ 1min Rest – Post Avg Splits

Posted on by
Reply

RR LaybackRowing WOD 12/3:

4x10min w/ 1 min Rest 

As Follows:

4min @18 Steady, 1min @20 Pressure

4min @18 Steady, 1min @20 Pressure

1min Rest

4min @20 Steady, 1min @22 Pressure

4min @20 Steady, 1min @22 Pressure

1min Rest

4min @22 Steady, 1min @24 Pressure

4min @22 Steady, 1min @24 Pressure

1min Rest

4min @24 Steady, 1min @26 Pressure

4min @24 Steady, 1min @26 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 for the month of November.  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 11/30: “Sculler X” – 5 RFT – 10 Pistols, 10 Inch Worm PU, 10 KB Swings, 10 Calories – Post Time

Posted on by
2

The Humbling Pistol

Rowing WOD 11/30:

“Sculler X”

5 Rounds For Time:

10 Pistols (5 each leg)

10 Inch Worm Push Ups

10 Kettle Bell Swings (2/1.5 Pood)

10 Calories on the Erg

  • (How many strokes will this take you?)

Walk the hands out

When rowing on the water balance and single leg strength come into play much more than rowing indoors on the erg.  Exercises like the pistol (single leg squat) really help develop the sense of balance and power needed to move a boat.  Think about making a big turn in a sculling shell mid race, like any of the turns in the Head of the Charles.  A sculler must be able to balance (a.k.a. set) the boat and transfer force to the water.  Those that do this well maintain boat speed around turns and can walk through opponents.  If you can’t do a pistol yet substitute goblet squats.

Keep a firm core

The inch worm is a great stabilizing exercise if you try to keep the hips and torso quiet.  Then when you add the push up, connection of the feet and hands come into play.  Keep that core firm and ensure everything touches and leaves the ground at the same time.  Last but not least there is the kettle bell swing.  Really focus on driving through the heels and activating the glutes and hamstrings while keeping

Full depth push up!

Now hold up!  What about all of the athletes out there that are using rowing as a cross training tool?  You’re in luck.  If you can piece together good efficient movement in the first three movements then you should be able to crush the row for calories at the end of each round.

 

Your goal should be consistent, efficient strokes.  For those that have been working on suspension and have tried a drill like the strap drill, you’ll want to fully suspend throughout each stroke in order to get done in as few strokes as possible.  If you suspend well and can maintain a nice ratio then the rowing part of this workout will become active rest and allow you to breathe.  Don’t get me wrong, 10 calories is not much and you should be pushing the pace, but work on suspension and make the rowing as effortless as possible so you can crush the rest of this Rowing WOD.

Post your time and the fewest number of strokes it took to complete 10 calories!

Rowing WOD 11/28: 500m Row, 5 MedBall Cleans, 400m, 10 MBC, 300m, 15 MBC… – Post Time

Posted on by
Reply

Work for fluid triple extension as you “jump” the ball off the ground.

Rowing WOD 11/28:

For Time …

500m Row, 5 Medicine Ball Cleans (20/14 lb)

400m Row, 10 Med Ball Cleans

300m Row, 15 Med Ball Cleans

200m Row, 20 Med Ball Cleans

100m Row, 25 Med Ball Cleans

The ability to work at high intensity depends largely on mechanics and consistency.  If your rowing is smooth and efficient you should be able to push this Rowing WOD and hold sub-2k pace for every piece.  A good goal might be to hold your 2k split for every piece or negative split so that each piece is one split second faster.  Same goes for the medicine ball cleans.  If you can focus on using the legs and hips to move the ball, then your arms will remain loose and fluid providing a greater efficiency of movement.  This will allow you to push the pace and go unbroken for every round.  Try to only pause for brief breaks in between exercises if you have to.  If you don’t have a medicine ball to clean than you could modify with a loaded back pack or just make the movement a Dumbbell Clean.  No matter what focus on good overall movement and ensure you have the mechanics and consistency dialed in during your warmup.

Post your time to comments!

Rowing WOD 10/27: 10 x 250m w/ 1min Rest – Post Avg Splits

Posted on by
4

Yeah finish timing! The Renegade Rowing Club warming up as a Team.

Rowing WOD 10/27:

10 x 250m w/ 1 min Rest

  • Row it like your 2k race plan!

Have you ever gone into Fran or Jackie without a game plan?  Perhaps newer folks have, but 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.

The second race of the Renegade Rowing League will be on December 15th.  In order to prepare for competing at the 2k distance both in the Renegade Rowing League and the CRASH-Bs come February, the programing will be geared toward different distances and mentalities to build confidence in executing a race plan over 2,000m.

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 the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out 250m Max Row, 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.

Post your Average Splits to comments.

*** Renegade Rowing Club ***

For those attending Renegade Rowing Club tonight we’ll be working on speed deadlifts as part of the warmup and drill section of practice.  We will also review the feet out and banded rowing drill we worked on last week.  Here is an example of what you can do by rowing feet out and banded.

Rowing WOD 11/23: “The Gobble Gauntlet” – Post Time

Posted on by
1

Rowing WOD 11/23:

“The Gobble Gauntlet”

800m Run

50 Sit Ups

800m Run

40 Air Squats

800m Run

30 Burpees

800m Run

20 Push Ups

800m Run

10 Split Squat Jumps

Hopefully you got up and did something fun and active yesterday while you enjoyed all the food.  During the holidays you may be traveling or away from an erg, so be sure to stay active and get creative with your workouts.  Today’s Rowing WOD may not involve the erg, but it’s fun to do with friends and family.  Keep a consistent pace and keep pushing.  This is a good one to work on your endurance.

Post Time to comments!