Tag Archives: healthy-living

Rowing WOD 6/10/15: 4x8min w/ 4min Rest – Post Focus and Avg Splits

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Rowing WOD:J Row

4 x 8min w/ 4min Rest

@26-28 s/m (2k+4 to 2k+6)

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 5 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:05 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

Post your technique focus and average splits to comments.

RR Training Plan and Rowing WOD 6/8/15: 3x15min w/ 2min Rest – Post Distances

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I hope everyone had a beautiful weekend and you’re ready to get after it this week!  Here is the training plan: RR Training Plan 6-8-15

Rowing WOD:Coach Pat and the Break

3 x 15min w/ 2min Rest

Varying Stroke Rate as follows

  • 5min @ 22 s/m; 75% Pressure,
  • 5min @ 26 s/m; 80% Pressure,
  • 5min @ 24 s/m; 85% 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.

S&C WOD 5/29/15: Re-Test: “Duxbury Helen” – 3RFT – 250m Row, 21 Air Squats, 12 Push Ups – Post Time

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Duxbury MenStrength and Conditioning WOD:

Re-Test: “Duxbury Helen”

3 Rounds For Time

  • 250m Row
  • 21 Air Squats
  • 12 Push Ups

Today’s focus is aerobic conditioning and mental strength.  Get in some good skill work to warmup with a 10min erg.  Be sure to warmup the air squat and push up as well.  Then attack the Strength and Conditioning WOD.  I created this WOD for the Duxbury Rowers working with Renegade Rowing on the weekends.  They don’t have a ton of equipment, but they have each other and that’s all you need to push harder than ever before.  Go hard for the start and finish, but be smooth and efficient through the bulk of the work.  Focus on breathing and consistent pace.  At the end of the day this will take about the same time as a race and allow you to mentally dig deep and push yourself harder.  In the end it’s all in your head.  How hard, how far, how fast can you push yourself?

Take quality strokes and have fun getting after it.

Post your time to comments as well as your splits for each 250m piece.

RR Training Plan 5/18/15 and S&C WOD: AMRAP7 – 20 Cals, 20 DU – Post Score

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Hey Renegades!  I hope you all enjoyed that beautiful weekend and got to watch some championship racing.  I was down in Clemson watching the BC Women at the 2015 ACC Rowing Championships, which aired on ESPN3.  Very cool stuff!  Here is the plan for the week: RR Training Plan 5-18-15

Truckin with Boats last weekend!

Truckin with Boats last weekend!

Strength and Conditioning WOD:

AMRAP7

20 Calorie Row

20 Double Unders

  • Post rounds and reps to comments.

The focus of today is Strength, Power, and Breathing.  Be sure to Row Strong at all times as if it were race day. If time allows, hit the rowing block as well to improve your aerobic endurance and fully recover.  Today I want you to practice your mental focus and mind-set for race day.  Work for 7 solid minutes trying to flow and breath through the double unders.  When you get on the erg be present every stroke and maximize your efficiency and power as if it were the last stroke of the race.

If everything else is equal, the stronger rower will win.

Get Strong and Have Fun!

Join Renegade Rowing on the Water this Summer! – Sign Up Here!

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RRT Prepping for there epic end of term Renegade Rowing WOD last year.

RRT Prepping for their epic end of term Renegade Rowing WOD last year.

Renegade Rowing Team

The Renegade Rowing Team is an opportunity to take your training to the next level and have some fun with other athletes outside of the gym.  The Renegade Rowing Team will practice two nights a week from 6:45pm − 8:15pm on Tuesdays and Thursdays starting in June.  Practices are held at Community Rowing’s Harry Parker Boathouse in Brighton, MA. Our goal is to learn to scull in quads on the water and become competitive enough to race this Fall. Each member of the RenegadeRowing Team will be expected to set goals both as individuals and as a team.  Joining the Renegade Rowing Team is an opportunity to improve your training as well as everyone else’s.  Learn to row and race with your friends!

Renegade Rowing Team

Get Strong, Get Fit, and Row Fast with Renegade Rowing!