Tag Archives: exercise

Rowing WOD 9/21: 2 x 2k w/ 5min Rest – Post goal splits for Race Pace

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Thank you to Wade Kimbrough and Again Faster Equipment for the video on the mainsite and in the journal.  I can’t wait to bring the community more rowing action through this blog and events this winter.  Stay tuned for another video and a chance to compete this winter!   -Coach Pat

Rowing WOD 9/21:

2 x 2k w/ 5min rest

1st 2k:

  • 750m @ Race Pace

  • 250m @ 18 spm (paddle light)

  • 750m @ Race Pace

  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k:

  • 750m @ Race pace

  • 500m @ 18 spm (paddle light)

  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  What will it feel like?  How should it be paced?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1,000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rowing WOD 9/19: 6 RFT – 20 Split Squat Jumps, 750m Row – Post Time

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Renegade Rowing Team Docking at the Rumble

Rowing WOD 9/19:

6 Rounds For Time

20 Split Squat Jumps (each leg is 1)

750m Row (@5k to 5k-2 Pace)

One of the 10 general physical skills that we develop is agility.  Agility is an athlete’s ability to change direction or body position quickly and efficiently.  Agility is needed for shuttle sprints,  wall balls, dropping under an olympic lift, and throughout the rowing stroke.

In today’s Rowing WOD focus on keeping your body tall and quiet as you cycle through the split squat jumps.  Focus on smooth, explosive legs and hips.  Work for soft landings and continuous movement.  Then carry that idea into the row as you transition from the recovery to the drive and the drive to the recovery.  Hold a consistent pace for all 6 pieces and cycle your focus between technique and breathing.

Post your time to comments!

Rowing WOD 9/18: 8 x 2:30 On, 1:15 off – Post Distance Rowed and Avg Splits

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Renegade Rowing Team getting their point to start the Rumble on the River

Rowing WOD 9/18:

8 x 2:30 On, 1:15 Off

  • @28-32 s/m

  • 5k Pace or Faster

  • Be Consistent

  • Row more than 5k

Today’s Rowing WOD builds on last weeks Rowing WOD and is a test of your endurance and stamina.  For those athletes focused more on running, swimming, or biking this can be a good WOD to really keep the intensity up while improving form.

Today’s Rowing WOD is an interval workout aimed at pushing your ability to go hard for a whole 5k, whether it’s on the water, on the erg, or in some other sport.  Set the monitor for 2min 30sec of work and 1min 15sec of rest.  During the rest continue to paddle lightly at 16-18 strokes per minute, this will help you recover, get faster for the next interval, and fine tune your muscle memory of an ideal stroke.  Even towards the end, as fatigue sets in, focus on good form during the piece and on the paddle.  Your goal should be to hold a 5k split or better every piece.  If you’ve never done a 5k, a 5k average split tends to be 5-7 seconds slower than your 2k split.

Post Total Distance Rowed and Average Split for the whole workout to comments.

Rowing WOD 9/15: “The Rumble” – 6min Max Calorie Row, 6min Max KB Swings – Post Cals and Swings

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Checkout the Rumble at CRI!
12p-6:30p Today!

Rowing WOD 9/15:

“The Rumble”

6min Max Calorie Row

6min Max Kettle Bell Swings

  • In Teams of 2

  • 1 Person Working

  • Switch Every 45 Seconds

The sport of rowing is all about team work and one application of force pushing the boat as far and as fast as possible on each stroke over the course of a race.  Today’s Rowing WOD is inspired by that thought and those competitors striving for that ideal in the Rumble on the River at CRI.  The Rumble on the River is a unique regatta that combines a head race with a sprint race final for the top two boats.  During the head race portion competitive crews will push the 12 minute mark of continuous all out effort.

During this Rowing WOD push each other to get as many calories and as many swings as possible with only one person working at a time.  You’ll have 45 seconds of rest so focus on breathing, bringing your heart rate down, and motivating your partner.  This will also be a good WOD for games competitors needing to work on the quick release transition for erg relays.

Post your team name, max calories, and max swings.

Rowing WOD 9/14: 3x10min w/ 8min Rest – Post Avg Split Each Piece

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Rowing WOD 9/14:

3x10min w/ 8min Rest

@5k to 5k-2

If you want to build/test your endurance and pain tolerance for longer WODs this will give you what you need.  As athletes we want to develop a capacity to do as much work as possible as fast as possible.  In any WOD the harder you push the more it hurts.  In developing work capacity we must also develop a certain capacity for pain.  Tolerating pain and pushing through a tough workout starts in your head.  You must have your head right, keep positive self talk, and be mentally strong.  Focus on what you can control, commit whole heartedly, and be positive.  Sometimes the best thing you can do is grin and bear it.  Give yourself a smile even if it seems ridiculous when the pain starts pushing back at you.

Today’s Rowing WOD should be done at full pressure with consistency through each piece.  If possible go a little bit farther/faster each piece, but done blow up on the last piece.  Commit and execute the splits you want to hold.  The pace should be slightly faster than for a 5k.  During the rest focus on breathing and recovery.  Take a look at your split and decide what you’re going to hit on the next piece.

Post your average split for each piece to comments.