Tag Archives: functional movements

Strength and Conditioning WOD 1/7/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

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The RRC attacking the 2k Row at the end of yesterday's practice. Renegade Rowing League is coming up, Register Now!

The RRC attacking the 2k Row at the end of yesterday’s practice. Renegade Rowing League is coming up, Register Now!

Strength 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.

This week is a practice week in the Renegade Rowing Training Plan. 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 1/6/15: 500m, 2min Rest, 1k, 4min Rest, 2k – Post Avg Splits

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Training Plan for the week: RRTP 1-5-15

Rowing WOD:

The RRC getting after it!

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 for our next race please register for the Renegade Rowing League on January 24th.  Also, if you’d like to work on preparing for CRASH-B’s you can join the Renegade Rowing Club on Tuesday mornings at 6am and Wednesday evenings at 6pm.  Just let us know when you’d like to start!

Post your average splits to comments.

RRTP 1-5-15 and Rowing WOD 1/5/15: 5x10min w/ 30sec Rest – Post Distance and Avg Splits

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Here’s the plan for the week!  Let’s start 2015 strong!

RRTP 1-5-15

Rowing WOD:

Snapshot of this weeks training plan. Don't forget to register for the Renegade Rowing League Jan. 24th!

Snapshot of this weeks training plan. Don’t forget to register for the Renegade Rowing League Jan. 24th!

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.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

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

Rowing WOD 1/3/15: 4x8min w/ 4min Rest – Post Focus and Avg Splits

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Rowing WOD:J Row

4 x 8min w/ 4min Rest

@26-28 s/m (2k+4 to 2k+6)

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 5 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:05 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

Post your technique focus and average splits to comments.

S&C WOD 1/2/15: 4RFT – 500m Row, 10 DL – Post Time and Splits

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First RRC Practice at the New Gym earlier this week!

First RRC Practice at the New Gym earlier this week!

Strength and Conditioning WOD:

4 Rounds For Time

500m Row

10 Deadlifts 225/155

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.