Tag Archives: functional movements

Rowing WOD 7/14/14: 3 x 15min w/ 4min Rest – Post Distances

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Rowing WOD:

Tryout for the Renegade Rowing Team this Friday!

3 x 15min w/ 4min Rest

Varying Stroke Rate as follows

  • 4min @ 20 s/m; 75% Pressure,
  • 3min @ 22 s/m; 80% Pressure,
  • 2min @ 24 s/m; 85% Pressure,
  • 1min @26 s/m; 90% Pressure,
  • 2min @24 s/m; 90% Pressure,
  • 3min @22 s/m; 90% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

Rowing WOD 7/12/14: 8 x 250m w/ 1min Rest – Post Splits

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Rowing WOD:

Thoughts on Bladework? Come learn all about it on the Renegade Rowing Team!

8 x 250m w/ 1min Rest

  • Last 2 @500m Goal Split

We will be testing our 500m in three weeks to see if we’re progressing and pushing ourselves.  Today’s focus is executing all 8 pieces at high intensity with negative splits.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row every piece with your 500m retest in mind.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-6.  Bring it home on 7-8 with a split at or below your 500m goal.  Take a look at your previous results for this Rowing WOD and the last 250m piece from yesterdays workout to find a good starting split.

Also, Tryouts for the Renegade Rowing Team are next Thursday.  I hope everyone’s getting excited to get on the water!  We’re still looking for at least 3-4 people to sign up and join us.  This is your opportunity to get out on the Charles River, learn to row, and race!  Practices will be on Tuesday and Thursday mornings from 5:30-7am at Community Rowing.  Tryouts will be next Thursday at 5:30am at CRI!

Post your Splits to comments.

Rowing WOD 7/11/14: “Row Downhill” – 10 HSPU, 1k Row, … – Post Time and Splits

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Rowing WOD:

The Renegade Rowing Team in their lineup! Tryouts are next Friday! Sign Up Today!

“Row Downhill”

Complete for Time …

10 Handstand Push Ups, 1k Row

5 Handstand Push Ups, 500m Row

2 Handstand Push Ups, 250m Row

Today’s Rowing WOD provides a chance to work on maintaining a tight midline and finishing strong on each row.  No matter what scale you’re doing for the Handstand Push Ups, be sure to lock your ribs down with a tight belly, squeeze your butt, and point your toes to create tension throughout your whole body.  This will work both your core stability, needed for better posture in the boat, and your ability to transfer force to the oar.

After each set of HSPU get right on the erg and get the wheel spinning.  Try to keep steady pressure and hold a consistent split until you get your breath back.  Once your breath returns try to negative split the rest of the piece with a solid sprint in the last 100m.  The idea is each piece will get shorter and you should be able to sprint out the last 100m like your running down hill.  Dig deep and get after it!

Look at your results from Tuesday to get an idea of what splits you will try to hold for each piece.  Just like the HSPU, focus on a solid core as you approach the catch and initiate with the legs.  Try to get as much power as you can from the legs to save your upper body for the HSPU.

Post your overall time, average splits for each piece, and any scales to comments.

Rowing WOD 7/9/14: 3RFT – 750m Row, 15 DL@40% – Post Time, Load, and Avg Splits

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Rowing WOD:

Coxswains getting after the Deadlift last winter!

Coxswains getting after the Deadlift last winter!

3 Rounds for Time …

750m Row

15 Deadlifts @40% of 1RM

Today’s Rowing WOD is an opportunity to focus on consistent speed and intensity.  During the Deadlift find a smooth rhythm and keep a tight midline so that you can touch and go unbroken for all 15 reps.  Try to feel the amount of pressure you have to put into the floor and the bar each rep.  If you can anticipate and maintain even pressure through each lift you’ll be able to save energy and go faster.  When getting back on the erg try to feel the same thing.  Try to push the same amount each stroke and transfer the same amount of pressure to the handle each time.  Remain efficient on the erg by holding one split, as low as possible, through each piece.  Keep working on good form and do so at the highest intensity possible.  That’s how you’ll start to drop your 500m, 1k, and 2k times from yesterday.

Remember, if you’d like to get on the water with the Renegade Rowing Team, sign up here and come ready to throwdown next Thursday, July 17th @5:30am @CRI.

Post your overall time, load, and average splits for each piece to comments.

Rowing WOD 7/8/14: 2k, 1k, 500m – Post Times, Splits, and Stroke Ratings

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Rowing WOD:

Imagine doing today's Rowing WOD on the Water?

Imagine doing today’s Rowing WOD on the Water?

2k Row

3min Rest

1k Row (@2k-3)

3min Rest

500m Row (@2k-5)

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.

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 Variable and enter the work/rest accordingly.  This WOD will give you an idea of where you might need to focus your training in the coming months.  At the end of today you’ll have three benchmark rowing times that can be used to game other Rowing WODs.  These three times will also come in handy if you’re trying out for the Renegade Rowing Team on July 17th!  Sign up for tryouts here and input your scores from today!

Come up with a plan and execute.  You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander.  If possible grab a friend and take turns coxing each other through each piece.  Be consistent with your splits and stroke ratings through each piece.  The stroke rating for this workout should be around a 28-32, but everyone needs to find what works.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard for consistency.

Post your Times, Average 500m Splits, and Average Stroke Ratings to Comments along with an answer to this question…

Why is Rowing Fun?