Tag Archives: new sport

Rest Day 6/19/14: Who’s going to Tryout for the Renegade Rowing Team? – Details Here

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Rest Day:

RRT Prepping for there epic end of term Renegade Rowing WOD last week.

RRT Prepping for their epic end of term Renegade Rowing WOD last week.

Tryout for the Renegade Rowing Team (RRT)

(RRT = 6 week term rowing in 8’s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd)

Tryouts: Thursday, July 17th @5:30am @CRI

Sign Up Here

Tryouts Based on your Knowledge of the Following…

If you would like to learn these KSA’s and prepare for Tryouts please setup a 20min session with Coach Pat to review what you need to know and work on.  Your first 20min session is free and will be on the Dock Box at CRI.  Just email Coach Pat to set up a time – pat@renegaderowing.com

Renegade Rowing Team Required KSA’s (Knowledge, Skills, and Ability):

Equipment:

  1. How to carry and setup equipment.
  2. Port, Starboard, Bow, Stern
  3. Port Oar
  4. Starboard Oar
  5. Oarlock
  6. Oar Collar

Skills:

  1. Posture
  2. Control/Ratio
  3. Connection
  4. Teamwork, Following, Rhythm

Stroke Cycle Positions:

  1. Catch
  2. Finish
  3. Arms Away
  4. Bodies Over
  5. 1/2 Slide
  6. 3/4 Slide

Drills:

  1. Feeling Drill
  2. Chop Drill
  3. Release/Catch Placement Drill
  4. Pause Drill (Single, Double, Triple Pause)
  5. Reverse Pic Drill (Focused on Connection)
  6. Pic Drill (Focused on Swing and Body Preparation)

Bladework:

  1. Feathered
  2. Squared
  3. Squared and Buried
  4. Check it Hard and Hold Water
  5. 1/2 Square @ 1/2 Slide
  6. Full Square @ 3/4 Slide

Rowing WOD 6/16/14: 4x8min Tech Row, 3×10 Strokes – Post Focus and Distance

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Rowing WOD:J Row

4 x 8min Technique Row w/ 4min Rest

then

3 x 10 Strokes – Max Distance

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 each 8 minute piece at a pace of 2k + 10 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:10 /500m.  Pick 4 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 at the catch.

To finish up the workout make 3 attempts at 10 strokes to see how far you can go and how efficient you can apply your power.

Post your technique focus and distance rowed in 10 strokes.  What stroke rating did you row at?

Rowing WOD 6/14/14: 1,500m Row – Post Time and Avg Split

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RRT Prepping for there epic end of term Renegade Rowing WOD on Wednesday.

RRT Prepping for their epic end of term Renegade Rowing WOD on Wednesday.

Rowing WOD:

1,500m Row @1k+2

In two weeks we will be testing our 1k again.  Today and next Saturday will provide an opportunity to work on pulling consistent splits close to our 1k goal over longer time domains.  Today’s goal should be to have a solid sprint start and then settle to a pace that is 2 split seconds slower than the pace you would like to hold for you 1k test.  Get in a good warmup and really execute.  There is only one piece today, so in the last 250m be sure to sprint all out and leave nothing in the tank.

Have a great weekend!

Post your time and average split to comments.

Rowing WOD 6/13/14: “CFRowing WOD” – 1,000m Row, 10 Thrusters, 10 Pull Ups, 10 Push Ups… – Post Time

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Rowing WOD:

Final WOD on Saturday at the CFRowing Trainer Course!

“CFRowing WOD”

Complete for Time …

1,000m Row, 10 Thrusters (95/65 lbs.), 10 Pull Ups, 10 Push Ups

800m Row, 8 Thrusters, 8 Pull Ups, 8 Push Ups

600m Row, 6 Thrusters, 6 Pull Ups, 6 Push Ups

400m Row, 4 Thrusters, 4 Pull Ups, 4 Push Ups

200m Row, 2 Thrusters, 2 Pull Ups, 2 Push Ups

This WOD is usually pretty epic after a whole day of rowing at the CrossFit Rowing Trainer Course.  It’s estimated that you row around 20k throughout the day.  For those that have attended the course, you know how much learning to row efficiently pays off in Rowing WODs like this.  Shane Farmer, Head CrossFit Rowing Coach, completed this in around 15 minutes last time I saw him.  Grab a friend, show them how to row efficiently, put a 25 minute time cap on the clock, and get after it.

Post your time to comments and consider taking a CrossFit Rowing Trainer Course in your area!

Rest Day 6/12/14: Do you have what it takes to Race?

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Rest Day:

Renegade Rowing Team - Racing at the Rumble on the River

Renegade Rowing Team – Racing at the Rumble on the River

Do you have what it takes to Race?

Have you ever seen an eight racing at top speed?  Are you interested in experiencing that for yourself?  Can you follow?  Can you push yourself?  Can you push others?  Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?

Then you should tryout for the Renegade Rowing Team.

We’ll be training twice a week starting mid July and racing in September.  More details are on their way.  Checkout the video below to see what you could be doing with your summer…

Comment if you’re ready!  Tryouts in July!

Here’s the RRT on Monday finding some rhythm in the Quad…