Tag Archives: healthy-living

Rowing WOD 8/7/15: 6RFT – 500m Row, 20 Push Ups – Post Time and Splits

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Rowing WOD:

RRT Getting after their first Rowing WOD on the Water earlier this year!

6 Rounds for Time (20min Cap)

500m Row

20 Push Ups

As we begin training for the fall season it’s important to work in some longer pieces to build up our endurance and prepare ourselves for head races.  Head Races are anywhere from 4k – 6k in distance and take around 15 minutes or more to complete.  They are run like time trials with one boat starting at a time.  Mental toughness is key to keep intensity up and push hard enough to catch the boat in front of you.

In today’s Rowing WOD you’ll need mental toughness to keep pushing through the middle rounds.  Imagine there’s a crew just ahead of you.  Chasing them down is the only option.

Pick one split you can hold all the way through each piece.  If possible try to negative split each round.  On the push ups get full range of motion and scale as necessary.  You can scale by elevating your hands, giving yourself a target, or decreasing the volume to 15 or 10 per round.

If you’re looking to spice things up and have some more fun try this on the water.  I’ve done this workout in a single off of the docks at Community Rowing.  It was pretty epic.  Can’t wait to have a group of Renegades doing workouts like this on the water with me.  If you’re interested let me know!

Post time and splits to comments!

Rest Day 8/6/15: What Competition are you training for this Fall? – Share

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Rest Day:RRT13 Racing at ROR

What Competition are you training for this Fall?

An easy goal to kick-start a training cycle and get yourself motivated is picking an event to compete in.  As we come to the end of Summer and Fall picks up there are tons of fun competitions to look forward to.

What are you training for in the next couple of months?  Who are you training with?  Challenge a training partner to compete with you.  Share what competitions you’re training for to comments!

Rowing WOD 8/5/15: AMRAP25min – Row, GtO, Push Ups – Post Rounds + Reps

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Rowing WOD:

As Many Rounds As Possible in 25min of…Renegade Rowing League December

Round 1

  • 250m Row
  • 5 Ground to Overhead (135/95 lbs.)
  • 5 Push Ups

*Every Round double the distance and add 5 reps to each movement

Round 2

  • 500m Row
  • 10 GtO
  • 10 Push Ups

Round 3 

  • 1k Row
  • 15 GtO
  • 15 Push Ups

Round 4

  • 2k Row
  • 20 GtO
  • 20 Push Ups

etc…

Today’s Rowing WOD is an opportunity to practice mental toughness and pacing.  When you feel fresh in the beginning try to remain efficient and don’t blow up.  The goal is to keep an even pace all the way through.  Try to pick one split and hold it for each erg piece.  Also have a game plan for the clean and jerks and push ups.  Try to touch and go unbroken, but know exactly how many you’ll do before taking a short break.  Manage your rest and keep moving.  When things start to get tough and painful through the middle focus on form and have a couple of positive thoughts ready to go.  Stay focused on making each rep clean and staying in the moment.

Row well and work hard.

Post your score, rounds + reps, to comments.

Have you tried Team Squats? – Check it out and Share Thoughts

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As part of the Renegade Rowing Team Warm-Up, we always practice team squats as if we were in the boat.  It helps to learn how to follow and time the catch with the rest of the boat.  If you’re interested in Rowing on the water Renegade Rowing might be a great option for you.  Check it out!

Rowing in an 8+ involves a lot of the same control and timing as team squats.  Have you ever tried doing a movement in sync with another person?  How about with 7 other people?

Share your thoughts on team squats?  Have you ever performed them in a team wod?

Rowing WOD 7/28/15: 5 x 500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD:

Week 2 of Renegade Rowing Team, Get excited!

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ 1k Split

5th – @ Max Effort

It’s been a few weeks since we’ve attacked this Rowing WOD.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to get in some solid race pace work and prepare for our next benchmark.

As a quick review for novice rowers, race pace is at a stroke rating of 30 − 34 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!