Tag Archives: new sport

Rowing WOD 5/16/14: 5RFT – 100m Row, 8 WB, 6 CTB, 4 Pistols, 2 KB Snatch – Post Time

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Rowing WOD:

RRT practicing the release in singles!

RRT practicing the release in singles!

5 Rounds For Time …

100m Row

8 Wall Balls (20/14 lbs to 10 ft target)

6 Chest To Bar Pull Ups

4 Pistols Each Side (Single Leg Squats, 4 each side)

2 Kettle Bell Snatches Each Arm (1.5/1 pood)

Today’s Rowing WOD is all about skill and balance.  Rather than throw a ton of volume at you, I wanted to give everyone a chance to move quickly with high skill.  Warmup each movement and focus on a couple of cues that will dial in the skill of the movement and make it easier when the volume is high.

Feel suspension in the legs for the 100m Row and see if you can finish it in 10 strokes.  For the Wall Balls focus on the timing of the hips and legs so that you save your energy and can remain accurate.  Hit that target every time.  During the chest to bar pull ups try to find a rhythm that can be maintained and controlled for all 6 reps unbroken.  In the pistols be smooth without hesitating at the top or bottom.  During the Kettle Bell Snatches anticipate where the bell is going and be quick with your hand as you punch through to meet it at the top without banging your wrist.

Practice the transitions in between each movement.  Get technical, move well, push the pace, and have fun.  Should be a quick burner!

Post your time to comments!

Rest Day 5/15/14: What will you be looking for at Regionals? – Share!

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Rest Day:

Rowing Warmup at CFB

What will you be looking for at Regionals?

Rowing takes place in the first workout on Sunday for both individuals and teams at Regionals.  Can you tell from a distance who is crushing it and will hop off the erg first?  What does their form look like?  Is it smooth, continuous motion?  How’s the posture? When are they breathing?  What’s the stroke rating?  Does it look efficient?  If you see something that looks good and is working, figure out why it’s working and perhaps try it yourself next time you’re in the gym.

If you want to learn more about your form and how to help others you should think about setting up or attending a Renegade Rowing Workshop.

Share your thoughts on Rowing at Regionals to comments!

Rowing WOD 5/12/14: 5 x 5min w/ 3min Rest and Handstands – Post Avg Splits and Longest Handstand

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Rowing WOD:

Body Preparation by 1/2 Slide

Body Preparation by 1/2 Slide

5 x 5min w/ 3min Rest as follows …

  • Men Hold 2:00 Split for every piece
  • Women Hold 2:10 Split for every piece
  • Scale as necessary, but choose one split you will hold for all 5 pieces
  • Attempt 3 Handstand Holds for Max Time during the rest

5min @26 s/m, 3min Rest

5min @24 s/m, 3min Rest

5min @22 s/m, 3min Rest

5min @20 s/m, 3min Rest

5min @18 s/m

Today’s Rowing WOD is a chance to work on your control, ratio, and power.  In order to hold one split and stick to the stroke ratings you will have to apply more pressure with the legs on the drive and take longer on the recovery.  Focus on breathing, sitting up, and being smooth.  Have some fun with the handstand and see how long you can go before losing your balance.  Today should not be a max effort day physically, but a chance to gain a little endurance, work on a skill, and own your rowing form.  Be precise, feel the pressure you’re exerting every stroke, and hit that split.

Post your average splits for each piece to comments as well as your longest handstand hold.

Rowing WOD 5/9/14: 7RFD – :30 Row, :30 Rest w/ 3 OH Squats – Post Distances

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Rowing WOD:

Kathryn performing a start! Come learn a start on the Renegade Rowing Team!

Kathryn performing a start! You game for learning a start on the water?

7 Rounds For Distance …

:30 Row (Like 2k Start)

:30 Rest w/ 3 Overhead Squats (115/75 lb)

Today’s Rowing WOD is all about the start of the 2k.  In order to be confident and crisp on your start tomorrow, dial it in today.  The starting sequence is usually a number of shorter strokes that build into longer quicker strokes to really get the flywheel moving and the splits down.  I usually coach a simple 1/2 stroke, 3/4 stroke, full stroke with a high 10 immediately after to get the average split under your 2k goal split.  Try to practice this start each round so you’re ready to crush it tomorrow.  Also, be ready to transition quickly from the erg to the overhead squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat snatch for the first rep is the way to go on the overhead squats.  Be sure to focus on a tight belly and active shoulders.

Post your overall distance as well as distance each round to comments!  Also comment on your start, the number of strokes you like to take, and how low you get the split.

Rowing WOD 5/5/14: “Spicy Steady State” 2x15min w/ 4min Rest – Post Total Meters

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Rowing WOD:

Thanks to all those that competed at the Renegade Rowing League on Saturday!

2 x 15min w/ 4min Rest

Complete Each 15min as Follows:

  • 4MIN @ 22, STEADY
  • 1MIN @ 28, FULL PRESSURE
  • 4MIN @ 22, STEADY
  • 1MIN @ 30, FULL PRESSURE
  • 4MIN @ 22, STEADY
  • 1MIN @ 32, FULL PRESSURE

Steady state rowing is good for building aerobic base and rhythm.  It’s also a good method of active rest/recovery on your day off.  However, it can be easy to get lazy and slump, compromising your posture and inviting overuse injuries.  Today’s Rowing WOD is an example of “Spicy Steady State” and allows you to keep your focus throughout the piece.  During the four minutes steady try to focus on one technique fix or breathing.  Then when you bump up the intensity for a minute, see if you can apply that technique fix to pulling lower splits at full pressure.

Post your total meters rowed to comments!