Tag Archives: new sport

Rowing WOD 8/28/15: 800m Row; 4RFT – 4 Snatch, 8 Toes to Bar; 400m Row – Post Time

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Rowing WOD:

Renegades practicing their start and settle!

Complete All For Time …

800m Row (Like start of 5k)

then,

4 Rounds Of …

4 Snatch (95/65 lbs.)

8 Toes to Bar (sub V-Ups if no bar)

then,

400m Row (Like finish of 5k)

5k Test is tomorrow!  Move well today, recover well tonight, and crush it tomorrow.  Today’s Rowing WOD is focused on the ends, meaning the start and the finish.  A good start can set you up for a personal best and a solid finish can seal the deal.  The key to a good start is getting the flywheel moving quickly without taxing your body.  That’s where a sprint start comes in.

A sprint start is usually a short stroke, followed by a longer stroke, followed by a full stroke.  We like to say 1/2 stroke, 3/4 stroke, full stroke, or 1/2, 3/4, full.  Some athletes will get even more precise and do a five stroke sprint start, 3/4, 1/2, 3/4, Lengthen, Full.  Once the fan is moving, keep it moving with 7 to 10 high strokes above a 36 stroke rating.  This will bring your average split down.  As long as you keep it quick and light your body won’t feel it.

Grab a training partner and get after it!

However, as soon as you finish your high strokes it is important to settle to your race pace.  Otherwise lactic acid will start to build up and your legs will be on fire.  In today’s Rowing WOD be sure to settle to your 5k pace by 200m in so that you can be ready for the snatches and toes to bar.  Once you get into the last 400m be sure to paddle in at your 5k pace and then sprint all out at the 250m mark by negative splitting.  A good goal would be to have an average split for the last 400m that is faster than the average for the first 800m.

Post your time for the workout and average splits for each piece to comments.

Rowing WOD 8/26/15: 3RFT – 250m Row R.E.E., 15 KB Swings, 5 HSPU – Post Time and Splits

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Rowing WOD:

1 45# Bumper under Erg, for this Rowing WOD you'll need 2!

3 Rounds For Time …

250m Row w/ Rear of Erg Elevated (on two 45# Bumper Plates)

15 KB Swings (24kg/16kg)

5 Handstand Push Ups

Today’s Rowing WOD is a chance to test your 5k pace for this Saturday in a pressure situation.  This should be a sub 12 minute workout, so scale the movements and loads accordingly to keep the intensity high.  The row will feel much heavier because you’re having to lift your body weight every stroke.  Be ready for this by feeling the weight come on to your feet and staying connected as you initiate the drive.  Hips and Hands should travel at the same rate in the first half of the drive.

A good goal would be to hold the 5k split you plan to shoot for this weekend.  Be smooth and try to go unbroken on the KB Swings.  For the HSPU catch your breath and make each rep count.

Post your time and split for each piece to comments.

Rowing WOD 8/24/15: 2x12min w/ 3min Rest – Post Distances

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Rowing WOD:

Rowing Together at CFB

2 x 12min w/ 3min Rest

1st:

  • 2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28

2nd:

  • 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20

When competing in a WOD it helps to know what pace and rhythm will be most efficient.  The best way to learn where you’re most efficient is by doing.  Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm.  Try to hold a consistent split over each two-minute segment.  When the stroke rating (s/m = strokes per minute) increases try to hold the split lower.  When the stroke rating decreases don’t let the split jump.

Post your Total Meters Rowed for each piece to comments.

Rowing WOD 8/21/15: “Rowing Annie w/ Push Ups” – Post Time

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Rowing WOD:

Rowing Annie w/ Push Ups – For Time…

Keep good posture on the Double Under's!

500m Row
50 Double Unders
25 Push Ups
400m Row
40 Double Unders
20 Push Ups
300m Row
30 Double Unders
15 Push Ups
200m Row
20 Double Unders
10 Push Ups
100m Row
10 Double Unders
5 Push Ups

Today’s Rowing WOD is a great take on the classic Girl WOD Annie.  The rowing pieces are descending in length, so a good goal would be to hold the average 500m split that you row on the first 500m all the way through the rest.  If you can finish the last 100m in 10 strokes you got game!  Be sure to breathe and find a consistent rhythm for the double under’s and sit ups.

Long time Renegade Larry finished in 18 minutes last time he did this.  I’m looking forward to seeing everyone crush it.  I’ve substituted the push ups for the sit ups to give you guys a break from the sit ups we did on Wednesday.  I’m sure this version will be just as spicy.

Attack it and post your time to comments!

Rowing WOD 8/17/15: “Hills” 3x10min – Post Distances

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Rowing WOD:

Rowing Together at CFB - Have you tried a focused warmup with your gym?

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @21 s/m

3min @23

2min @25

1min @29

I hope everyone had a great weekend and is ready to crush it this week!  We did this Rowing WOD back in July with the stroke rating a couple beats higher for each hill.  Try to find your results.  If you can, maintain the same splits but at lower stroke ratings.  The last minute is the same @29 s/m, so hit it hard.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.