Tag Archives: health

Rowing WOD 7/29/13: 10k Row for Form – Post Time and Focus

Posted on by
2

Rowing WOD 7/29/13:CFRowing Trainer Course

Row 10,000m

  • Focus on Form
  • Fix one thing every 1k
  • Steady State Pressure (should be able to say short sentences)

This past Wednesday, Rowing burst on to the scene with many people around the country trying the main site and CrossFit Games programming of a half-marathon row.  That’s 21,097 meters!  Jason Khalipa absolutely crushed it in a time of 1:18.  If you didn’t get a chance to witness it or try it, today is your day to sit on the erg and experience a little of what they went through.

Today’s Rowing WOD is a 10k.  Try to negative split the whole way, starting off with something manageable and ending with something challenging.  Try to drop your split by a second every 1k or 2k.  Focus on smooth, consistent rowing and then pick one thing in your stroke that you would like to fix.  Do this with a partner and have a conversation to keep yourself fresh and rowing at steady state pressure.

Have fun and post your time as well as what fixes you worked on to comments.

Rest Day 7/21/13: What are you doing in this heat? Are you Hydrated?

Posted on by
Reply

Rest Day 7/21/13:

Sunset Row w/ Renegade Rowing Team last year!

Sunset Row w/ Renegade Rowing Team last year!

What are you doing in this heat?

Are you Hydrated?

It’s been ridiculously hot out and if you’re in New England the humidity has been even worse.  What are you doing to stay cool and enjoy the weekend?  I’m going to hit the beach down in RI.  I hope you can get to the beach or pool and have fun in this heat.  If you haven’t calculated how much you should be drinking on a daily basis to stay hydrated, today is a good day to figure it out.  Click on the Hydration link above to read one of Alex Black’s first Nutrition articles for Renegade Rowing.

Have an awesome Sunday and stay cool!

Rest Day 7/18/13: Are you a Firsthand Athlete?

Posted on by
Reply

Rest Day 7/18/13:

One of the First Renegade Rowing Athletes to become a Firsthand Athlete!

One of the First Renegade Rowing Athletes to become a Firsthand Athlete!

Are you a Firsthand Athlete?

Please share any thoughts or experiences to comments!  Here are my thoughts on what I mean by Firsthand Athlete.

The Firsthand Athlete

A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team.  Rowing is a unique sport in that there is no coach calling plays, talking you through the pre-race warm-up, or cueing you on that one technical or tactical fix during a race.  The same goes for fitness, when an athlete is away on vacation there is no coach to walk them through a workout.  When a rower shoves off the dock on race day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on.  The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.

The Renegade Rowing Team Goal

One of the main goals of the Renegade Rowing Team will be to develop Firsthand Athletes.   We have 8-weeks to learn to row together in an 8+.  Saturday, September 14th is the Rumble on the River at Community Rowing Inc.  We will be racing other mixed crews with similar experience.  In order to be successful we’ll need a team full of Firsthand Athletes that can work hard together and stay focused on what they must do as individuals to make the boat go faster.

If you’d like to be part of the Renegade Rowing Team and experience the adrenaline of making a shell go fast with eight other crew mates, please sign up for Tryouts, taking place this Friday at 6:30pm.  Practices start next week!

Rest well and be ready to work hard tomorrow!

Rowing WOD 7/15/13: 3 x 15min w/ 4min Rest – Post Distances

Posted on by
1

Rowing WOD 7/15/13:

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.

Rest Day 7/7/13: 15min of Skill Work – Post your skills!

Posted on by
Reply

Rest Day 7/7/13:RR Hollow Rock1

15min of Skill Work

I hope you’re all enjoying the weekend with family and friends.  Take 15 minutes out of your rest day to practice some skills.  Better yet, try to teach a friend the skills you’re working on.  If you can describe and demonstrate a skill through teaching someone else, you’ll reinforce your RR Hollow Rock2understanding and ability with that skill.  Try to pick one skill you’ve mastered and one skill you’re working on and alternate back and forth between the two.  If you crush double unders, but can’t hold a handstand, do 15 double unders and then 5 attempts at a handstand.

Have some fun and get excited for another solid week of training!

Post your skill work to comments.