Tag Archives: exercise

S&C WOD 5/15/15: Re-Test: 4RFT – 500m Row, 10 DL – Post Time, Splits, and Improvement

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Strength and Conditioning WOD:

Re-Test:

Have you thought about joining the RRC? Also, don't forget to register for the RRL on Saturday, 1/24/15!

Have you thought about joining the RRC? Also, don’t forget to register for the RRL on Saturday, 1/24/15!

4 Rounds For Time

500m Row

10 Deadlifts 225/155

We did this WOD last Wednesday.  Today is a competition day.  Look back at your results and come out firing.  Be sure to comment with any improvements and if you PR’ed!

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Post your time and splits to comments.

Video Review: How are you sitting on the seat? – Share thoughts and questions!

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How’s it going Renegades?  Today we’re taking a look at Shadi mid race.  This is a video review that I put together to help her and you develop your stroke and find new areas to improve upon.  I’ll be posting regular video reviews about once a week, usually on Thursdays.  If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in  the comments.  If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to pat@renegaderowing.com.

Today’s topic relates to how you sit on the erg.  Are you sitting on the back of the seat or the front of the seat?  Are you balanced on the back of your tail bones or the front?  How does your point of contact with the seat affect your posture and positioning throughout the stroke?  These are things to think about and an area where you can make a quick change to see big gains.  Let us know what you think and if you have any questions.

Also, if you’d like to join in the fun in person, the Renegade Rowing Team will be rowing on the water starting in June on Tuesday and Thursday nights from 6:45pm to 8:15pm.  Everyone is welcome, just let me know via email – pat@renegaderowing.com, and I can get you the details on how to get started and join the group.

S&C WOD 5/13/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

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Coach Pat and Renegade RowingStrength and Conditioning WOD:

“Rowing Helen”

3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace.  Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow.  A good goal would be holding a 2k-1 pace for the 500m pieces.

Today is your opportunity to compete against yourself and everyone else on your team to get a baseline for Rowing Helen. Dig deep and push harder for the person next to you!  Next Friday you’ll get a chance to Re-Test this.

Take quality strokes and have fun pushing yourself.

Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.

Rowing WOD 5/12/15: 500m, 2min Rest, 1k, 4min Rest, 2k – Post Splits

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Rowing WOD:

The RRC getting after it!

500m @32 s/m (2k-1)

2min rest

1k @30 (2k)

4min rest

2k @28 (2k+2 to 2k+4)

Elite rowing and fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed and endurance.  Attack the first piece and get used to going faster.  Imagine you are going to pull that split for your next race.  Catch your breath and then focus on being efficient and powerful at race pace for 1,000m at a lower stroke rating of 30s/m.  After another good rest, work on mental toughness and endurance over 2,000m as you get used to the time required for complete focus during a race.

If you’re interested in joining us on the water learning to row and race in sculling shells be sure to register here!  

Here are the details:

June 9 – July 16
Days/Times
◦ Tuesday 6:45 PM – 8:15 PM
◦ Thursday 6:45 PM – 8:15 PM
Limit
10 participants

Post your average splits to comments.

RR Training Plan 5/11/15 and Rowing WOD 5/11/15: 5x10min w/ 30sec Rest – Post Splits

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Had some great fun coaching a corporate row for YPO of Alberta, Canada!

Had some great fun coaching a corporate row for YPO of Alberta, Canada!

Here’s the plan for the week!  Get after it and have fun!

RR Training Plan 5-11-15

Rowing WOD:

5x10min w/ 30sec Rest 

@18-22 for All 

(75% Effort, aware of breathing)

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.

Post your Average Splits and what you plan to focus on in the coming weeks!