Some friends doing something different on a Saturday morning! Competing against another gym!
Get out and do something different!
It’s to easy during the winter months and during training in general to become narrow-minded and trapped in a routine of the same old, same old. Sometimes we need to break the cycle, even if the cycle is going well, to refocus and make even more progress toward our goals. Today’s challenge is to enjoy some active rest and recovery. Get out of your gym or house and do something different. Go for a walk/hike, cross-country ski, run, bike, swim, play a game/sport, try yoga, walk up and down the stairs in your building, treat a friend to a hot meal, or simply stop everything, lay down for 5 minutes, and do nothing but relax and focus on your breathing without thinking about anything else.
If you have any revelations, great experiences, or you simply had some fun, share it with the community in a comment!
250m Row 10 Pushups on Dumbbells 10 DB Hang Squat Cleans 45/30 10 DB Shoulder to OH 45/30
Checkout everyone’s preparation for the catch!
1:1 Work to Rest Ratio Each Round (Do the math each round!)
In order to develop elite fitness we must develop our core and powerful hip extension. An athlete must be able to hold a strong posture and move efficiently through the hips when transferring force through the core. Today’s Rowing WOD will not only train and test our core, but bring attention to the shoulders and lats, which must be strong to hold a good posture and transfer force efficiently. Be sure to grab a lacrosse ball afterward and roll out the front, side, and back of your shoulders for at least three minutes on each arm. You will be sore if you don’t.
The goal for the 250m pieces should be to hold your ideal 2k split or faster. Don’t worry, the 1:1 rest allows you to hit it hard and go all out each round. The push ups are meant to be a deficit push up, so your chest should touch the floor below your hands. If you are still developing your push up, add an abmat or two to limit the range of motion and scale down. Focus on keeping the shoulders away from the ears and lats engaged. On the Hang Squat Cleans and Shoulder to Overhead movements be sure to use your hips to move the weight in order to save your arms. Keep active shoulders overhead!
Anja and Alex pushing each other!
Last but not least you will need to do some math. The biggest improvement you can make in rowing and racing a 2k is mastering your mental capacity. If you can stay sharp and use your mind even when fatigued, you can execute a race plan and push yourself through the pain. Today’s workout requires a 1:1 Work to Rest Ratio. That means after the first round look at the time on the clock and rest that amount of time. For the second round, remember what time you start and note what time you finish. You’ll need to subtract your start time from the finish time of round two in order to calculate the rest needed after round two. Have a piece of paper or a whiteboard handy. Be ready to control your breathing and think!
Post your time and average splits for the 250m pieces!
For those that have been following the blog or are new and looking for some helpful tips, below is a video I took yesterday of the Renegade Rowing Suspension Drill. We like to use this drill to really feel what it means to suspend from the oar during the drive. Whenever there are short pieces in a WOD suspension is key and can really be a game changer!
On New Years Day Alex Black of Wicked Good Nutrition and myself launched a new business via our website PaleoGolfChallenge.com! If you’re interested in eating healthier and making a lifestyle change, we have the tools, resources, and competition to get you were you want to go! Checkout the website and our first post on the Paleo Diet to see what it’s all about.
Why does getting back on track after the holidays seem so difficult sometimes? Motivation is high this time of year, but many find it tough to stick with that new diet. One of the best ways to help you stick with a new – or renewed – diet is to take the extra time to make some delicious food, instead of forcing yourself to eat something that tastes boring or plain bad because it’s “healthy”. These fairly easy stuffed peppers will make things a little easier.
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.
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!
Renegade Rowing 