Tag Archives: health

Rest Day 10/11: Go For a Walk! (Along a River if Possible)

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Rowing seen walking along the Charles in Boston!

Rest Day 10/11:

Go For a Walk!

(Along a River if Possible)

Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays.  Take 15 minutes today to stop.  Breathe.  And go for a walk.  If you’ve got a river or body of water nearby go for a stroll and watch some rowing.  How does the boat move in relation to the body?  What part of the stroke does the boat move the fastest?  How’s the form look compared to your erging?

If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!

Rowing WOD 10/5: 6 x 4min Race Pace w/ 4min Rest – Post Avg Splits

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Renegade Rowing Team post Race!

Rowing WOD 10/5:

6 x 4min Race Pace

w/ 4min Rest Between

We are now in the thick of it.  Head Race Season!  Whatever race you’re training for, whether it’s a local head race in your back yard or a national level race like the Head of the Charles, now is the time to dial in that race pace and your ability to mentally focus every stroke for 15 to 20 minutes.  Have your race plan in mind for each 4 minute piece and put yourself in the zone as if it were race day.  Breathing is always a good go to when bringing your focus back into the boat or your work on the erg.  For vets and lightweight rowers a stroke rating of 32 to 34 will most likely be race pace.  For novices and bigger rowers that can handle heavier loads a stroke rating of 28-32 will be race pace.

Get after it and post your average splits for each piece to comments!

Rowing WOD 10/3: 6 Rounds for Distance – 1:30 On, 1:30 Off – 7 Thrusters (95/65), ME Row

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Rowing WOD 10/3:

6 Rounds for Distance

1:30 On, 1:30 Off

7 Thrusters (95/65)

Max Effort Row

 

Score is Total Meters Rowed

Today’s Rowing WOD is an opportunity to pick up the intensity and push yourself.  Each round you’ll have 1 minute and 30 seconds to complete 7 thrusters and then row as many meters as possible.  Keep track of how many meters you row each round.  During the rest control your breathing and get focused on the next round.  As you fatigue be sure to keep a solid core in both the thruster and the row.  Don’t collapse, keep a big chest, and use those legs!

Post your total meters to comments.

Rowing WOD 9/26: 5RFT – 1k Row, 100m Farmer’s Carry w/ Erg – Post Time

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How will you carry the erg?

Rowing WOD 9/26: 

“Farm Erg”

5 Rounds For Time

1k Row

100m Farmer’s Carry w/ Erg

The Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 2 or 3 split seconds.  In other words, row each piece at a pace of 2k+2 or 2k+3.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check the blog here to find out how to update this feature on your monitor.

Post your time and let us know how you carried the erg!

Rowing WOD 9/24: 3x15min w/ 2min Rest – Post Total Distance

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Rowing WOD 9/24:

3x15min w/ 2min Rest

Row Each Piece As Follows:

5′ @18 s/m

4′ @20

3′ @22

2′ @24

1′ @26

Today’s workout is for finding rhythm and consistent power at different stroke ratings.  It’s equivalent to doing a long WOD with say a bunch of unbroken Kettle Bell Swings.  To go unbroken you must maintain core stability and be able to change the rhythm of the swing to allow for breathing and consistency under fatigue.

Set the monitor for 15min On and 2min Off.  Follow the prescribed stroke rate changes above and be consistent with your pressure on every stroke.  Start out the first piece at a pace around 5k+15.  When the rating shifts up try to bring the split down by a couple of seconds to maintain ratio and rhythm.  If you’re able to execute the first piece well, start the second piece at a 5k+14 and the third piece at a 5k+13.  During the rest roll out your hips, hamstrings, and back.

Post your total distance for the workout.