Tag Archives: new sport

Rowing WOD 6/11/14: 3RFT – 500m Row, 10 Shoulder to OH, 15 Hollow Rocks, 20 Ball Slams – Post Time and Splits

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Rowing WOD:

RRT Getting after their first Rowing WOD on the Water last week!

RRT Getting after their first Rowing WOD on the Water last week!  Imagine doing this one on the water…

3 Rounds for time…

500m Row (@1k to 2k Pace)

10 Shoulder to overhead (155/105 lbs.)

15 Hollow Rocks

20 Ball Slams (20/10 lbs.)

Today’s Rowing WOD is an opportunity to work on moving through your hips and developing core to extremity power.  After rowing 500m you’ll be slightly gassed, so be efficient and move the barbell with your legs and hips.  The most efficient way to perform shoulder to overhead with this type of weight is a push jerk or split jerk.

RR Hollow Rock1RR Hollow Rock2The jerk allows you to jump the weight up with the legs and catch it strong with locked out arms and active shoulders.  Be ready to get under it so you don’t have to press it out overhead.

RR Ball Slam1In rowing, posture is an important skill that must be learned and developed.  Exercises like  bird dogs, curl ups, and planks will develop core stability for those long sessions in the boat.  Along with core stability, we need to be able to engage the whole core while in motion and transfer force from head to toe in a powerful manner.  Today’s Rowing WOD delivers that not only through rowing 500m, but with hollow rocks and ball slams.  On the hollow rocks everything should be tight and connected.  If a coach were to push down on your feet your hands would move up the sameRR Ball Slam2 amount.  For the ball slams get the ball as high above your head as possible and then put your whole body into slamming it to the floor.  Be sure to catch the ball on the bounce by getting low and following it to the floor.

Report your time and average 500m splits to comments.  Have some fun and get after it!

Rowing WOD 5/27/14: 5 x 500m w/ 2min Rest – Post Splits

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Rowing WOD:

Rowing Warmup at CFB

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ Sub 2k Split

5th – @ 1k Split

We’ve attacked a similar Rowing WOD a few times this past winter.  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 1k and get in some solid race pace work.  Try to keep a consistent pace over all 5 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the previous piece.

As a quick review for novice rowers, race pace over 1,000m will be at a stroke rating of 30 − 34 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!

Rest Day 5/25/14: What are you training for this Summer?

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Rest Day:

Renegade Rowing Team enjoying an early morning row!

What are you training for this Summer?

As we come to the end of the spring season it’s time to look forward to the Summer.  What will you be training for?  A competition? A race? A wedding?  Please share your goals for this Summer in the comments.

Good Luck to all High School Rowers competing this weekend in championship regattas and all College Rowers competing at the ACRA Championships.

Have Fun!

Rest Day 5/18/14: Enjoy Regionals!

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Rest Day:

Getting ready to shove off the dock!

Getting ready to shove off the dock for the first time!

Enjoy Regionals!

Athletes around the globe have been training all year for a shot at Regionals and a chance to make it to the Games.  Now is the time to see all of that hard work pay off.  Good luck to all competitors and I hope everyone has a great weekend!

On the water, rowers have been working hard all spring for the US Rowing Regional Championships.  This weekend junior teams from the Northeast will be competing in Lowell, MA on the Merrimack River for a chance to compete at Nationals in June.  Good luck to all crews!

Rowing WOD 5/17/14: 5k Test! – Post Time, Avg Split, Avg Stroke Rate

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Rowing WOD:

Beautiful rowing on the water this week!

Beautiful rowing on the water this week!

5k Row for Time

How well does your body process and use oxygen to do work?  How long can you sustain work?  Today’s assessment will give you an idea of both your aerobic capacity and endurance.  Set your monitor for 5,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.  This will give you an idea of your work capacity over about 20 minutes.

For those wondering why we’re doing such a long test and how to attack it, think of this as a Girl Wod like “Mary”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work aerobically without having to dip into anaerobic energy stores.  Also, when tackling “Mary”, good competitors will go in with a game plan based on what they know they can maintain.  The first couple of rounds may be used to ease into the work without flying and dying.

Whether you’re a Vet or Novice, the goal should be to maintain a consistent 500m split and stroke rating throughout the whole piece.  If this is your first 5k aim to build your confidence by negative splitting.  Start the first 1k at a moderately hard pace that you can consistently hold.  Then every 1k after that try to pull a little bit faster, perhaps 1 split second every 1k.  What you should avoid is going out to hard, say 1:45 /500m, and then dying half way through to limp in at a split of 2:00 /500m.

Novices should try to maintain a stroke rating of 24 to 26.  Vets should work on executing a race plan, maintaining their splits, and rowing at a stroke rating of at least 26 to 28.

Let us know how you do!  Post your results to Comments.