Tag Archives: exercise

Rowing WOD 10/15/14: RR Warmup, SDHP, Team Chipper, RR Warmdown – Post Scores

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Rowing WOD:

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’ve been working hard 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.

Rowing WOD 10/14/14: 10x1min Race Pace w/ 45sec Rest – Post Avg Split

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Rowing WOD:

Head of the Charles is this weekend! Get Excited!

10 x 1min Race Pace

w/ 45sec Rest

  • Row Each Minute As Follows:
  • :30 @32 s/m
  • (then Ratio Shift)
  • :30 @30 s/m (Hold Same Split)

We’ve been working on ratio and shifting up and down the stroke ratings.  Today’s Rowing WOD is all about putting that ratio shift to work in a race situation.  Whether you’re on the water or on the erg the ability to ratio shift will allow you to breathe a split-second longer and under stroke your opponents.  Essentially you’ll become more efficient and be able to store up a bit of extra energy/focus to walk through someone later in the race.  Keep in mind this is at race pace and will be tough to maintain as you fatigue, so stay sharp and mentally strong.  Focus on squeezing with the legs and having quick hands out of the finish.  When you shift from a 32 to a 30, push a little more with the legs, have quick hands, then lengthen out the slide on the recovery.  Take a good breath and settle right to the 30 stroke rating.  The goal should be to maintain the same split through the whole minute.

Post your average split for the workout to comments.

Rowing WOD 10/13/13: Shuttle Run Pyramid (30min Cap) – Post Time or Levels Completed

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Rowing WOD:

BC Men's Crew and I doing a Row, Run, WOD, Run, Row! Training as a team raises both intensity and fun!

Shuttle Run Pyramid  (30 Minute Cap)

1,250m Row – 6 shuttles       

1,000m Row – 4 shuttles      

750m Row – 3 shuttles         

500m Row – 2 shuttles       

250m Row – 1 shuttle

The beauty of Rowing lies in the opportunity to push yourself as an individual and as part of a team.  Today’s workout is a shuttle run pyramid and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints the noted number of shuttle/wind sprints.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  One shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time or Levels Completed to comments.

Rowing WOD Demo with Renegade Rowing (From over two years ago! Back when this adventure began!)

Rest Day 10/12/14: Go For a Run! Good Luck at NH Championships!

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Rest Day:

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 time of year in New England.  The Smuttynose Half was beautiful last weekend and the Newport Half should be amazing down in RI this weekend.  Good luck to all those competing!  If you’re not participating in a race this weekend get outside and 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 Kevin on the Charles and the Head of the Housatonic down in CT.  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 10/11/14: 2x3k Row w/ 6min Rest – Post Avg. Splits

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Rowing WOD:

Try this RWOD on the water if possible!

2 x 3k Row w/ 6min Rest as follows …

  • 1k @26 s/m (@5k+5)
  • 1k @28 s/m (@5k+3)
  • 1k @5k Race Pace

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

At the end of the month we’ll be doing a week of testing to end the fall season and see where we’re at going into the winter.  We’ll be testing all distances, so keep training hard and keep it fun.  Focus on hitting the prescribed ratings and splits.  As we transition into the winter training period we’ll begin focusing on the 2k for the Renegade Rowing League and CRASH-B’s.  They’ll be here before you know it, so get pumped!

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Distance and enter 3,000m of Work and 6 minutes of rest.  This WOD has the potential to build your confidence for the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for both pieces.  If possible go a little bit faster every 1k.  5k Race pace should be at a stroke rating of 28-32 strokes per minute.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments!