Tag Archives: health

Rowing WOD 11/12: Double Pyramids – 2 x 19min w/ 2min Rest – Post Distances

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Final Survivor WOD of the day!

Double Pyramids

2 x 19min

w/ 2min Rest

  1. 4′ @18, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18

  2. 4′ @20, 3′ @22, 2′ @24, 1′ @26, 2′ @24, 3′ @22, 4′ @20

Yesterday was the final day of competition at the Garage Games New England Finals.  Props to all those who competed and crushed those calories on the chipper.  I saw a lot of great form with athletes really trying to focus on efficiency and being ready to hop off the rower ready to go.  That being said there were a number of athletes that could use some extra time on the erg to focus on rhythm, timing, and overall form.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.  

When going from an 18 stroke rating to a 20 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post you’re distance rowed to comments as well as your thoughts on Ratio.

***Also remember to throw in a few strokes where you focus on Suspension and what we covered on Saturday!

Rest Day 11/4: What have you learned in your training this Fall?

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Rest Day 11/4:

What have you learned in your training this Fall?

When training it is always good to take a step back from time to time and see what you’ve learned, accomplished, and can do better going forward.  In the coming week I’ll be asking you to set goals.  Use today as a chance to reflect on the past few months or the past year and write down a couple of lessons you can take with you into the future.  Here is a link to a blog from Alex Black on what she’s learned from training with Type 1 Diabetes.

8 Lessons in 8 Years

Rowing WOD 10/31: “Ghost Row” – 2k Row w/ 5 Lateral Erg Burpees EMOM – Post Time

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Rowing WOD 10/31:

“Ghost Row”

2k Row

w/ 5 Lateral Erg Burpees Every Minute On the Minute

Happy Halloween!  For those affected by Hurricane Sandy I hope you’ve made it through safely.  Stay strong and stay safe!

Today’s Rowing WOD should provide some fun and burn some calories before all the trick or treating.  This is a great one to challenge a training partner with!  If you’re a novice rower pick one split that you can confidently hold for every stroke that you’re on the erg.  Focus on smooth rowing and being efficient.  If you’re a Vet try to hold your 2k goal split each time you’re on the erg and practice your quick release transitions getting the feet out to do the burpees.  Be sure to push both thumbs down as you pull your toes up to loosen those straps.  Remember, every minute on the minute you must complete 5 lateral erg burpees!

Post your time to comments.

Rowing WOD 10/24: 3RFT – 500m Row, 40 AS, 30 SU, 20 Push, 10 Pull – Post Time

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Rowing WOD 10/24:

Renegade Benchmark

3 Rounds For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing.  Today’s assessment is a way to test your abilities in both.  It should give you an idea of your work capacity in the 12-15 minute range.  Try to row each 500m piece at a consistent pace to stay fresh for the other movements.

Post your time and strategy to comments.  What stroke rating and 500m split did you try to maintain?

Rowing WOD Demo with Renegade Rowing: 

Rowing WOD 10/23: CF Rowing Total – Post Score

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Rowing WOD 10/23:

CF Rowing Total

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.  

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.  

The stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.  

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.  

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.  

How much Strength and Power do you have?  Your score for the CF Rowing Total will be Max Average Watts + CF Total Score.  

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.