Tag Archives: new sport

Rowing WOD 2/20/16: 5x1k w/ 4min Rest – Post Fastest and Slowest Times/Splits

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Rowing WOD:CFRowing Trainer Course Drills

5 x 1k w/ 4:00 rest

  • Execute Race Pace
  • Row like it’s the middle 1,000m of a 2k

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.

Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 2k and Rowing WOD. Below are some goals and times to think about.  Our next 2k will be at CRASH-B’s on February 28th!

Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

Strength and Conditioning WOD 2/17/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

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Strength and Conditioning WOD:

The RRC attacking the 2k Row at the end of yesterday's practice. Renegade Rowing League is coming up, Register Now!“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.

We’ve done this WOD a couple of times this winter.  Today is an opportunity to compete against yourself and everyone else on your team to have better form and go faster for Rowing Helen. Dig deep and push harder for the person next to you!

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 1/27/16: “Clean Your Erg!” – 500m Row, 5 Cleans, 5 Push Ups, … – Post Time

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Rowing WOD:

“Clean Your Erg!”

For Time (15min Cap) …

500m Row, 5 Cleans (155/105 lbs), 5 Push Ups

Stick that landing with elbows up!

400m Row, 6 Cleans (135/95), 6 Push Ups

300m Row, 7 Cleans (115/85), 7 Push Ups

200m Row, 8 Cleans (95/65), 8 Push Ups

100m Row, 9 Cleans (95/65), 9 Push Ups

Focus on fully extending the hips! A Med Ball Clean would be a good scale for beginners.

Quick transitions will be key in today’s Rowing WOD.  Practice a few quick releases from the erg and be sure to have the proper plates setup on your bar so you can strip them each round.  The focus of today’s workout should be to move with efficient power.  As you get fatigued focus on really using your legs and hips to generate power on the erg and in the clean.  Since the weight on the clean gets lighter you should be able to move faster and start catching the bar in a higher power stance.  Keep that bar close, resist pulling with the arms, and really extend those hips to generate speed through the middle.  Try to feel the barbell float weightless with your arms acting like ropes or cables.

For each rowing piece today try to mimic your start and settle of the 2k.  Get after the first 10 strokes, but then settle to your 2k race pace.  This will allow you to get the average split down, but maintain fresher legs for the cleans.  If you go all out, max effort, you may fly and die.  Of course on the last round you should push it.  A good challenge would be to try to pull 100m in 10 strokes.

Remember efficiency of movement and transitions are key!  Post your time and experience to comments!

p.s. – If you haven’t cleaned your erg in a while, Clean It!

Rowing WOD 1/26/16: 8 x 500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD:

8 x 500m w/ 2min Rest

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

We attacked this Rowing WOD in December.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

Rowing WOD 1/22/16: “Farm Erg” – 4RFT – 1k Row, 100m Farmer’s Carry – Post Time and Splits

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Rowing WOD: 

“Farm Erg”

How will you carry the erg?

How will you carry the erg?

4 Rounds For Time

1k Row

100m Farmer’s Carry (w/ Erg if Possible; otherwise {1.5/1 pd} each hand)

The Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

I know this might be hard in the colder parts of the country, but if by chance it’s warm enough and you have an area to walk 100m with the erg then do it!  Otherwise you can sub a farmer’s carry with kettle bells in each hand.

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 1 or 2 split seconds.  In other words, row each piece at a pace of 2k+1 or 2k+2.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check here to find out how to update this feature on your monitor.

Post your time and splits.  Let us know how you carried the erg!