Tag Archives: functional movements

Rowing WOD 6/27/14: 4RFT – 200m Row, 20 Air Squats – Post Time and 1k Goal

Posted on by
Reply

Rowing WOD:

Bringing it home in the sprint! Who's interested in joining the Renegade Rowing Team this Summer?

4 Rounds For Time …

200m Row

20 Air Squats

Today’s Rowing WOD is a quick burner to get primed for our 1k test tomorrow.  This is a great opportunity to not only practice the start and finish of your 1k, but the quick release transition on and off the erg for competitions.  For the first 2 pieces perform your start and settle.  Since the piece is so short you may only have a couple of strokes to settle before getting off the erg.  Make them count!  Hit your 1k goal pace the stroke after your 10 high in the start.  For the last 2 pieces build over 10 to your 1k goal pace and then sprint out the last 10 strokes with negative splits.  During the squats be smooth and breathe.  Make sure you hit full depth to give the quads a little break and flush out some lactic acid from those quads.

I hope your excited to crush the 1k tomorrow.  The tryout for the Renegade Rowing Team will involve a 1k and it would be awesome to have a game plan and know where you’re at going in.  Tryouts will be July 17th at 5:30am at Community Rowing.  Sign Up Here and come ready to crush it.

Post your time and 1k goal to comments.

Rest Day 6/26/14: Get Outside! Go for a 45min Walk!

Posted on by
Reply

Rest Day:

Boston Summer Sunset over the Basin. Enjoy more of these on the Renegade Rowing Team! Tue/Wed nights 6:30-8pm

Get Outside! Go for a 45min Walk!

Life can get crazy and schedules can fill up fast, especially in the summer with work, parties, and vacations.  That doesn’t mean you should just give in to the pressure.  Sometimes taking 5 minutes to step outside and breath can be extremely refreshing.  Taking time for yourself is key to balance and recovery.  Find a river, go for a walk, enjoy the little things.

Share your experience or what you do to take time for yourself.

Rowing WOD 6/25/14: Death By Rowing Push Ups – 2 Cal, 2 PU … – Post Time/Round

Posted on by
2

Rowing WOD:

Kathryn demos the erg push up!

Death By Rowing Push Ups

Every minute add 2 Calories and 2 Push Ups until you can no longer complete the prescribed amount of work in that minute.

  • 1st min – Row 2 Calories, 2 Push Ups
  • 2nd min – 4 Cal, 4 Push Ups
  • 3rd min – 6 Cal, 6 Push Ups
  • 4th min – 8 Cal, 8 Push Ups
  • etc ….

Today’s Rowing WOD is an opportunity to see how far you’re willing to push yourself.  Focus on using the legs to pick up the flywheel and letting the hands swing through the finish quick and clean.  If you can rely on your legs and body for power your arms should recover and be ready for more push ups.

Chest touches!

On the push ups be sure to keep your abs and glutes firm with shoulders away from the ears.  Full range of motion is the chest to the floor and elbows extended at the top.  If you have to scale use an abmat as a target or elevate your hands on a bench.  Really focus on your brace from hands to feet with good breathing.  Last but not least, practice the quick release in the early rounds so that you’re ready for the transition from erg to floor and back in your final rounds.

Post your total time to comments, aka – the round you failed on.

Rowing WOD 6/24/14: 10 x :30 On, :30 Off – Post Splits and Stroke Rates

Posted on by
Reply

Rowing WOD:

RRC Catch10 x :30 On, :30 Off

  • @1k Pace

It’s been 6 months since we’ve done this workout.  We hit this Rowing WOD at the beginning of the year.  Now is a good time to look back and see how you’ve done with training both in consistency and progress toward your goals.  This Saturday we will be testing our 1k again.  Let’s kick this week off right by setting the tone today and doing everything we can to be ready for Saturday.

How come we can’t just lift heavy and row hard all the time?  Well some people may think that they can, but inevitably they get injured or hit a plateau.  So how do we improve if we plateau?  One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.

The goal of today’s Rowing WOD is to consistently row at 1k pace every piece.  If you can negative split it even better!

Post your average splits and stroke ratings.  Comment on your consistency and recovery between pieces.

Rowing WOD 6/23/14: 2 x 12min w/ 3min Rest – Post Distance

Posted on by
Reply

Rowing WOD:

Need a Training Partner? Tryout for the Renegade Rowing Team July 19 @CFB!

2 x 12min w/ 3min Rest

1st:

  • 2′ @18 S/M, 2′ @24, 2′ @20, 2′ @26, 2′ @22, 2′ @28

2nd:

  • 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20

When competing in a WOD it helps to know what pace and rhythm will be most efficient.  The best way to learn where you’re most efficient is by doing.  Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm.  Try to hold a consistent split over each two-minute segment.  When the stroke rating (s/m = strokes per minute) increases try to hold the split lower.  When the stroke rating decreases don’t let the split jump.

Post your Total Meters Rowed for each piece to comments.