Tag Archives: mental toughness

Strength and Conditioning WOD 11/19/14: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

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BC Men's Rowing getting after some KB Swings!

BC Men’s Rowing getting after some KB Swings!

Strength and Conditioning WOD:

“Rowing Helen”

3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace.  Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow.  A good goal would be holding a 2k-1 pace for the 500m pieces.

This week is a practice week in the Renegade Rowing Training Plan. Today is your opportunity to compete against yourself and everyone else on your team to get a baseline for Rowing Helen. Dig deep and push harder for the person next to you!  Next Friday you’ll get a chance to Re-Test this.

Take quality strokes and have fun pushing yourself.

Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.

Rowing WOD 11/15/14: 2k Row w/ 4 LEB’s EMOM – Post Time

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Rowing WOD:Lateral Erg Burpee Air

2k Row

w/ 4 Lateral Erg Burpees Every Minute On the Minute

Welcome to the Weekend!  Get excited because everyday is another day closer to the start of the Renegade Rowing League (RRL) and the CRASH-B’s.  The First Renegade Rowing League race of the season will be held next Saturday, November 22nd at 8am.  Sign up here if you’d like to join us and compete!  If you or your gym is interested in competing at the RRL please let me know – pat@renegaderowing.com.

Chest to the deck!

Today’s Rowing WOD should provide some fun and motivation for the RRL!  This is a great one to challenge a training partner with!  If you’re a novice rower pick one split that you can confidently hold for every stroke that you’re on the erg.  Focus on smooth rowing and being efficient.  If you’re a Vet try to hold your 2k goal split each time you’re on the erg and practice your quick release transitions getting the feet out to do the burpees.  Be sure to push both thumbs down as you pull your toes up to loosen those straps.  Remember, every minute on the minute you must complete 4 lateral erg burpees!

Post your time to comments.

Rowing WOD 11/12/14: “Jackie” Ladder – 1,000m Row, 50 Thrusters, 30 Pull Ups, 50 Thrusters, 1,000m Row – Post Time and Avg Splits

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Rowing WOD:

RR Team back on the water! Hopefully this summer we'll be able to do "Jackie" on the water! Let us know if you want to join in!

“Jackie” Ladder

For time:

Row 1,000 meters

50 Thrusters (45 pounds)

30 Pull-ups

50 Thrusters (45 pounds)

Row 1,000 meters

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is a pumped up “Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  Before you start take some time to think about your game plan, the split you want to hold, how you’ll break up thrusters, and how to game the pull ups.

For the Renegades I’m going to recommend gaming this just like a 2k.  Good start, settle, and be consistent through the first 1k.  I’d suggest holding a split around 2k+5 to 2k+7 at a 28 stroke rating.  Split up the Thrusters to stay fresh on the front and back side.  Be sure not to tear on the pull ups.  For the last 1k just get right to the same split you were holding in the first 1k and then sprint when you get to the 250m mark.  Have a game plan and stay focused when the going gets tough.  If you can stay positive and mentally strong through this wod, you should be able to do it in just a 2k.

Renegade Rowing League is coming up November 22nd!  Don’t forget to sign up!

Post your time and average splits to comments!

Rowing WOD 11/10/14: 3Rds – 1min Max Distance, 1min Max Push Ups, 1min Rest – Post Scores

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Renegade Rowing Training Plan for the week of 11-10-14

Renegade Rowing Training Plan for the week of 11-10-14

This week I hope to answer more questions on the Renegade Rowing Training Plan Template and how to use it.  If there is anything you’ve been wondering or anything you need help with please let me know in the comments section or shoot me an email.  Here is this weeks programming.

RRTP 11-10-14

Rowing WOD:

Get Hungry for next Spring! Winter training starts now!

Get Hungry for next Spring! Winter training starts now!

3 Rounds

1min Max Distance Row

1min Max Rep Push Ups

1min Rest

As rowers we seek to develop the strength and power of our legs.  As Athletes training for General Physical Preparedness we seek to develop the core and our ability to extend the hips.  The combination of the two if done well can produce amazing rowers.  However, if done poorly, the combination of rowing, strength, and fitness can tear the body apart.  Today’s Rowing WOD is a great example.  If you throw caution to the wind, flail around on the erg, and flop around in the push ups you will hurt something.  Focus on good posture and connection in both the rowing and push ups and keep good control through the whole range of motion.  Go hard and push your limits, but don’t compromise your form.

Post Total Meters and Total Push Ups to Comments.

Strength and Conditioning WOD 11/5/14: “Nancy in a Boat” – 5RFT – 500m Row, 15 OHS – Post Time

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**Today the Renegade Rowing Club will be performing the Fitness Block from the Renegade Rowing Training Plan Template for this week.  Below is the plan that was posted earlier this week.  Check it out and let us know if you have any questions!

RRTP 11-3-14

Strength and Conditioning WOD:

Jimmy from the Loyola Men's Crew Team working his Shoulder Flexibility in the Overhead Squat last Winter.

Jimmy from the Loyola Men’s Crew Team working his Shoulder Flexibility in the Overhead Squat last Winter.

“Nancy in a Boat”

5 Rounds For Time

500m Row

15 Overhead Squats (95/65 lbs.)

  • Post Time and Average Split to Comments.

Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm and then apply it in competition.  Get in a solid warm up and hone your rowing skills with a 10min WarmUp on the Erg and then attack the Conditioning WOD with your new found efficiency and focus on form.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen” or the necessity to be fresh enough for the thrusters and pull ups in Jackie.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

When you attack “Nancy in a Boat” pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the overhead squats unbroken.  If you know your 2k split, pick a goal split somewhere between 2k and 2k+3.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  We will re-test “Nancy in a Boat” next week!