Tag Archives: inspiration

Rowing WOD 1/13/15: Max Pressure – 15 x :20 On/ :40 Off – Post Fastest, Slowest, and Avg Split

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For those that missed it yesterday, here is the training plan for the week: RRTP 1-12-15

Rowing WOD:

Dave getting after it in Heat 3 of the Renegade Rowing League!

15 x :20 On, :40 Off

Max Pressure

  • Post Fastest, Slowest, and Avg Split to Comments

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k test which will be happening in two weeks at the Renegade Rowing League on January 24th.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest, slowest, and average splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Video Review: How can Shadi help you? – Post your video/thoughts for feedback!

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How’s it going Renegades?  Today we’re taking a look at Shadi mid race.  This is a video review that I put together to help her and you develop your stroke and find new areas to improve upon.  I’ll be posting regular video reviews about once a week, usually on Thursdays.  If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in  the comments.  If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to pat@renegaderowing.com.

Today’s topic relates to how you sit on the erg.  Are you sitting on the back of the seat or the front of the seat?  Are you balanced on the back of your tail bones or the front?  How does your point of contact with the seat affect your posture and positioning throughout the stroke?  These are things to think about and an area where you can make a quick change to see big gains.  Let us know what you think and if you have any questions.

Also, if you’d like to join in the fun in person, the Renegade Rowing Club practices every Tuesday morning at 6am and Wednesday evening at 6pm.  Everyone is welcome, just let me know via email – pat@renegaderowing.com, and I can get you the details on how to get started and join the group.  Don’t forget to register for the next Renegade Rowing League on January 24th!

1/1/15: Happy New Year!

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RR CRASH-B Coach PatI wish everyone the best and hope 2015 treats you well!  Take some of that into your own hands and commit to a certain number of Renegade Rowing Blocks per week.  Mixing in just 2 or 3 with your regular training can step up your game to a whole new level.  Comment with your results and let other Renegades know how you’re doing!

Also, get excited for some additional programming.  This Holiday Season I’ve been working on the Renegade Rowing Training Plan.  I’ll be adding in additional programming to the strength blocks so that if you are on your own or you’re looking to step up your performance you’ll have what you need to get the job done.

Enjoy your day and have some fun with Family and Friends!

All the Best!

Coach Pat

RRTP 12-29-14 and RWOD 12/29/14: Partner 3k Row w/ Max Double Unders – Post Time and Reps

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Here’s to the last few days of the year!  I hope you all had an awesome Christmas and Holiday.  Get pumped for the New Year because it’s going to be epic.  Don’t forget to take a look below at the training plan for the week.

RRTP 12-29-14

Snapshot of this weeks training plan. Don't forget to sign up for the next Renegade Rowing League!

Snapshot of this weeks training plan. Don’t forget to sign up for the next Renegade Rowing League!

Rowing WOD 12/29/14:

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we look to 2015 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 heading 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.  The Undefined Rest function on the C2 Erg is great for this!)

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

Merry Christmas and Happy Holidays!

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Merry Christmas and Happy Holidays from Renegade Rowing!

Santas Rowing

The holidays are a time to spend with family, so we’re not going to do anything to crazy today.  I’d rather everyone go sing some carols and drink some egg nog than row today.  If you must have some fun, test your peak power with a few family members.  Maybe you can show the sport to someone new!

The Peak Power Test will give you a sense of the raw power you can put into one stroke. For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Post your Max Watts and/or your favorite Christmas Tradition!