Tag Archives: functional movements

Rowing WOD 6/30: 21-15-9 Row for Calories, Power Clean, Push Up – Post Time

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A Renegade Rower killing the Power Clean!

Rowing WOD 6/30:

21-15-9

Row for Calories

Power Clean 95/65

Push Up

Rowing requires power and endurance.  Today’s Rowing WOD is focused on that power.  Keep a solid core and really stand up off of those footboards.  Try to feel like you’re suspending yourself weightless just above the seat without losing contact.  Keep that force horizontal.  Be sure to transfer that feeling of full body connection to your cleans and push ups.

Check out the video below for a couple of my favorite rowing drills as well as a drill for feeling that suspension.  If you don’t have time to watch the whole thing fast forward to minute 4:30 for the suspension section.

Post your time to comments.

Rowing WOD 6/25: 2x12min w/ 3min Rest; Post meters for each

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Row with a partner to step up your game!

Rowing WOD 6/25:

2x12min w/ 3min Rest

1st:

  • 2′ @18 spm

  • 2′ @24

  • 2′ @20

  • 2′ @26

  • 2′ @22

  • 2′ @28

2nd:

  • 2′ @28 spm

  • 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 (spm = 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.

Rowing WOD 6/23: “The Valley” 500m Row, 5 Erg Facing Burpees ….

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Chest to the floor.

Rowing WOD 6/23:

“The Valley”

500m Row, 5 Erg Facing Burpees, 

400m Row, 4 Erg Facing Burpees, 

300m Row, 3 Erg Facing Burpees, 

200m Row, 2 Erg Facing Burpees, 

100m Row, 1 Erg Facing Burpee

30 Seconds Rest

Pop Up!

1 Erg Facing Burpee, 100m Row, 

2 Erg Facing Burpees, 200m Row, 

3 Erg Facing Burpees, 300m Row, 

4 Erg Facing Burpees, 400m Row, 

5 Erg Facing Burpees, 500m Row

Today’s Rowing WOD is focused on intensity and moving through the hips.  Hit each row hard, but hold a consistent split.  Don’t just fly and die.  Your goal should be to come up the other side of the valley faster than you went down.  This a great opportunity to practice that quick release to get the feet out fast.  

Jump!

For the erg facing burpees, start facing the erg, drop down and touch your chest to the floor, pop up using your hips, then jump over the railing.  That is one erg facing burpee.  It doesn’t have to be a perfect push up on the way down, just get that chest to the floor without smashing your face or knees.

Post your time to comments and let us know how the Erg Facing Burpees go!

The Power of Squats – Daily Challenge 5/7

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The Air Squat

Sarah D’s Firsthand Experience with the Air Squat

The Squat is one of the most important Functional Movements.  Practicing squats daily, even if they’re just air squats with no weight, can prolong our ability to be independent beings as we grow old.  Everyone wants to be able to sit down and stand up whether it’s to the couch or the porcelain throne.

Functional movements are movements that mimic motor recruitment patterns found in everyday life.  They tend to be compound movements involving multiple joints.  For regular people, that means sitting and standing or picking something up off the ground.  Movements also known as squatting or deadlifting.  At Renegade Rowing we learn, train, and continually develop functional movements because they develop the strength and power needed in the sport of rowing and life, but also because it would be impossible to live and row without them.

Daily Challenge 5/7:

Perform 10 Air Squats every two hours throughout the day.

Share your experience in the comments!