Tag Archives: healthy-living

Rest Day 12/30: What was your December Goal? Did you achieve it?

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Rest Day 12/30:

 

Have you put in the work to achieve your goal?

Have you put in the work to achieve your goal?

What was your December Goal?  Did you achieve it?

As 2012 comes to a close it’s a good time to look back on the year and reflect on what we’ve accomplished.  Did you have a goal for the year?  A New Year’s resolution perhaps?  How did that go?  It’s time to start thinking about what you’d like to accomplish next year.  Start by looking back at December.  Did you set an appropriate goal?  Was it positive, specific, and controllable?  Try to figure out what you did well to work toward that goal and what you need to improve.

Share your successes and thoughts!

Rowing WOD 12/28: Partner WOD – Accumulate 3k and Max Double Unders – Post Time and Double Unders

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Rowing WOD 12/28:

Monica getting after the Double Udner

Monica getting after the Double Under

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we head toward the New Year it’s time to reconnect and catch up with friends and loved ones.  Use today’s Rowing WOD as an opportunity to work hard together and feel good going into the New Year.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.)

Post your time and max double unders to comments.  Team Names Encouraged!

Rowing WOD 12/26: “Beach Burner” – Post Time

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Rowing WOD 12/26:

“Beach Burner”

The Renegade Rowing Club getting after some 500m Intervals!

The Renegade Rowing Club getting after some 500m Intervals!

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Rowing WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round.  Last week I was lucky enough to travel down to Ft. Lauderdale for a quick vacation.  While there, we found a great workout area on the beach with about 10-15 workout stations.  We chose 7 of our favorites and went at it with a 400m run in between each.  You might not be doing this one at the beach, but it should be just as fun.  Try to remain consistent on your 500m intervals.

Post your time to comments!

Rowing WOD 12/24: Steady 5k for technique and fun! – Post Technique Focus

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Rowing WOD 12/24:

Steady State 5k

  • Renegade Rowing Club enjoying an early morning row!

    Renegade Rowing Club enjoying an early morning row!

    Focus on Technique

  • Have Fun!

For both Novice & Vets, today’s Rowing WOD is a chance to take a step back and focus on technique. Each 1k of the 5k should be spent working on a different technique fix. By the end of the workout you will have been able to work on five technique points.

There is no fixed split or stroke rate today, but you should be working at a Perceived Rate of Exertion of about 80 – 85%. Just take the time to get good strokes in, and work out some kinks that may have developed over the past few weeks.  See if you can grab a friend to chat with throughout the piece.  Training with others is a lot more fun and showing someone a new sport for the holidays is awesome!

Post what you focused on for technique and if you were able to share rowing with anyone!

Rest Day 12/20: Get Loose! – 15′ Hamstring/Hip Mobility – Share your favorite!

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Rest Day 12/20:

Get Loose!

Monica using some hip distraction for a great hamstring stretch!

Monica using some hip distraction for a great hamstring stretch!

Enjoy 15 minutes of Hamstring and Hip Mobility.

Over the past week we’ve hit it pretty hard with heavy lifting, a 2k, and some solid 500m pieces.  Our ability to sit up and maintain a solid core through the stroke has a lot to do with our hamstring flexibility and the work we do on off days to promote recovery and rebuilding of the muscle fibers we tear.  Use today as an opportunity to stretch out and rebuild those hamstrings, increase your flexibility, and eat some good quality food.

Share where you’re feeling it and how you mobilized!