Tag Archives: new sport

Rowing WOD 4/25/15: Row 2k! – Checkout the CrossFit Rowing Summer Camp June 13-14! #RowStrong

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Rowing WOD:

2k Here We Come!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the Spring season and will give you an idea of how much you’ve improved since our last test over a month ago.  Knowing your 2k time, split, and stroke rating is important.  It will allow you to game Rowing WODs in competition, whether it’s Jackie, a 2k at the Games, or any other Rowing WOD that pops up at local competitions this summer. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

CF Rowing Summer CampIf you’re interested in taking your 2k split and learning how to pull it on the water, Concept2 and CrossFit Rowing have just the seminar for you.  Back by popular demand, Concept2 and Craftsbury Sculling Center in Vermont will be hosting a 2-Day CrossFit Rowing Trainer’s Course this June.  On June 13 and 14th you can learn to own your stroke on the erg and on the water with some awesome coaches and beautiful facilities.  I’ve participated in this course and hosted it.  Hands down this is an amazing opportunity for someone looking to get into the sport and enjoy the great state of Vermont!  Register below!

CROSSFIT ROWING TRAINER COURSE – TWO DAY  www.regonline.com/RowCraftsburyCommonVTJune2015

Post your 2k results to comments!  Let us know if you PR!

The Possibilities of Mobility and Rowing – How can you make an improvement to your stroke using mobility?

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Drew's new Catch Positioning

Drew’s new Catch Positioning

As a coach I work with many different athletes.  Yesterday I started my day coaching a group of Military Rowers from CRI.  Half of them are brand new to the sport of rowing and half of them have been rowing for years.  After that I worked with the Boston College Men’s Rowing Team.  Later that morning I taught a new private client to row on the erg in the gym.  Then I finished the day working with the Renegade Juniors who are working to make the CRI Competitive Team move boats faster.

Of all the tools I use with these athletes, whether it’s lifting form, rowing drills, or conditioning, mobility work has the biggest bang for the buck when it comes to making a change in rowing form.  If an athlete can figure out what is tight and what is limiting them from making a change, then they’ve got a shot at making a change.  Of course figuring out  what is tight/limiting is a challenge in itself, but once that happens you can introduce various mobility exercises to help increase range of motion and make the change.  In future posts I will roll out some of my favorite movement screens to help determine what is tight/limiting, but for now take a look at the possibilities.

Below are two videos of Drew, a renegade rower training to be elite. The first one is from 2013.  Notice his hunch/lunge with his torso and shoulders at the catch.  After that, watch the second video, taken last week.  Notice how his torso is much more upright and his shoulders stay locked into a stronger position.  In order to achieve this change he has been working on mobility in his hips and shoulders for the past 6 months.  Checkout yesterdays post to see his current mobility routine.

Let us know what you think in the comments.  Have you had any success making an improvement/change to your stroke by focusing on mobility?

S&C WOD 4/22/15: “High Noon” – 12-1 of Row, BJ, and PU – Post Time

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Strength and Conditioning WOD:Rowing in Boston!

“High Noon”

For Time Complete …

12-11-10- … -3-2-1

Row for Calories

Box Jumps (24/20)

Push Ups

In today’s Rowing WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to 1 first? 3-2-1 Go!

Post time to comments!

Video Review: The Reverse Pic Drill in a Single – What do you focus on when you Row?

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Drew about to place the blades in at the catch.

Drew about to place the blades in at the catch.

When’s the last time you went for a row on the water or in the gym?  When’s the last time you warmed up for rowing?  When’s the last time you used Rowing as a warmup for something else?  For many of you rowing is either your main sport or a foundational training tool that you use to get in wicked good shape.  Regardless, anytime you pick up that handle you should be rowing with purpose and taking deliberate strokes.  So how do we develop purpose and deliberate practice?  A good place to start is the Reverse Pic Drill.

Every time I prescribe a rowing warmup I usually kick things off with the Reverse Pic Drill.  It’s a drill that includes 4 progressions:

Reverse Pic Drill:

1. Half Legs – Taking short strokes at the front end using the first 3 inches of the leg drive.

2. Full Legs – Slightly longer strokes pushing the legs all the way down.

3. Legs and Bodies – Longer strokes adding in the swing of the body.

4. Full Strokes – Full length strokes with the arms finishing the stroke.

When done well and with awareness this drill allows us to focus on three important skills with regards to rowing:

1. Posture – The Torso should be stacked and strong in a neutral and braced position at all points in time during the stroke.

2. Control – As the seat slides forward toward the catch it maintains a constant speed and does not accelerate into the catch.  With good control you should be able to stop at any point in time during the stroke and be in a strong position.

3. Connection – The hips and the hands move together into and out of the catch as if connected by a cable.  If the hips move, the hands should move the same distance, no more no less.  If you are connected you can also focus on your shoulders.  The hips, hands, and shoulders all move together in the first three inches of the drive.

I believe that if you can learn to do the Reverse Pic Drill correctly in your warm up, you can and will become a better rower.  The key is how you execute each progression and what you focus on.  Here is a video review of an elite rower I’m working with.  This is what the Reverse Pic Drill looks like in a single on the water. Check out what he’s doing well and what you can start to focus on every time you row.

If you’re interested in getting on the water, I will be organizing a sculling group to row out of Community Rowing Inc. in Brighton every Monday and Wednesday evening from 6:30pm – 8pm.  If you can fit that into your schedule I’d love to get you on the water.  We will be starting in May.  Shoot me an email (pat@renegaderowing.com) now and let me know if you’re interested.  I’ll keep you updated and get you setup to join us.

Let us know if you have any questions or thoughts in the comments!

Rowing WOD 4/10/15: 3x8min w/ 4min Rest – Finish Strong!

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Rowing WOD:J Row

3 x 8min w/ 4min Rest

(4′ @20, 3′ @24, 1′ @Race Pace)

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 the first four minutes at a pace of 2k+10, row the next three minutes at 2k+7, and then finish the last minute at Race Pace in regards to stroke rating and splits.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row the first four minutes at 2:10, the next three minutes at 2:07, and the last minute at 2:00.  Pick 3 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/big at the catch.

Post your technique focus and average splits to comments.