Tag Archives: new sport

Rowing WOD 8/29/14: 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 8/27/14: 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 8/16/14: 2x2k w/ 4min Rest – Post Splits During On

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Rowing WOD:

Renegade Rowing Practice - Imagine Today's Rowing WOD on the water.

2 x 2k Row w/ 4min Rest as follows …

1st 2k: 

  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)
  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)

Rest 4min

2nd 2k: 

  • 750m @ Race pace
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  If you’re competing in the Renegade Rowing League this winter I’m sure you’re thinking about that 2k.  What will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

While our focus over the next two months is the 5k, it doesn’t hurt to build ourselves up by staying familiar with the 2k distance.  Look back at your results from last Tuesday and try to go faster.  You only have two 2k’s to do today.

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rest Day 8/14/14: How does sport specificity play into your training? – Share Thoughts

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Rest Day:

The Renegade Rowing Team after a sunset row on the Charles River!

How does sport specificity play into your training?

When training with constantly varied, functional movements, performed at high intensity the focus is to build general physical preparedness.  The pyramid model of training has a base made of nutrition that supports metabolic conditioning, gymnastics, weightlifting, and a peak of sport.  So if the ultimate goal of our training is to compete in a sport and do so with super health and elite fitness, how do you work sport specific training into your daily/weekly routine?

In the sport of rowing it definitely helps to have as much water time as possible to become efficient at moving the boat.  One downfall of spending every hour in a boat can be a decrease in strength, power, and overall fitness.  How do we get enough time in the boat and still maintain our power and fitness?

I’ve combined the two – 1. Rowing on the Water with 2. Metabolic Conditioning and Strength Work – in the gym.  I’ve tested this program with the Boston College Men’s Team last fall.  For a two-hour practice we row for 15 minutes, run a mile to the gym, do a 45 minute session at CrossFit Boston, run a mile back to the boat, and then row back to the dock for another 15-20 minutes.

Having experienced this, I’m very excited to bring this Renegade Rowing programming to more rowers.  It allows for a sport specific warmup and cool down while mixing in an endurance aspect with the running and overall amount of work done in a two-hour practice.  The workout in the gym allows us to focus on building strength and power.  The best part is that with the right focus this work can be used for skill transfer to rowing.  While it’s not sport specific work, there are aspects that can reinforce the sport specific skills needed when we get back in the boat at the end of practice.

The absolute best part though is the Fun!  A two-hour practice of competition and fun, both on the water and in the gym.

Please share your thoughts and methods for combining sport specific training with general physical preparedness.

If you’d like to join in and train Renegade Rowing style this fall please get in touch with me … pat@renegaderowing.com

Rowing WOD 8/12/14: 2x3k w/ 6min Rest – Post Avg Splits

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Rowing WOD:BC Men 2k Test

2 x 3k Row w/ 6min Rest as follows …

  • 1k @26 s/m (@5k+5)
  • 1k @28 s/m (@5k+3)
  • 1k @5k Race Pace

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

At the end of the month we’ll be testing our first 5k of the fall season.  We’ll be ramping up the volume/longer distance intervals a little to get you ready.  Focus on hitting the prescribed ratings and splits.  September will bring some additional strength and metcon work that will play hand in hand with the teams training with Renegade Rowing.  If you have a crew team interested in training with Renegade Rowing please have them get in touch with me soon.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Distance and enter 3,000m of Work and 6 minutes of rest.  This WOD has the potential to build your confidence for the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for both pieces.  If possible go a little bit faster every 1k.  5k Race pace should be at a stroke rating of 28-32 strokes per minute.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments!