Tag Archives: new sport

Rowing WOD 4/28/14: 2 x 15min Power and Ratio – Post Distances

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Rowing WOD:

The RRC hitting a solid warmup before practice over the winter. Who's ready to get on the water?

The RRC hitting a solid warmup before practice over the winter. Who’s ready to get on the water?

2 x 15min w/ 5min Rest …

  • 5′ @ 20 s/m
  • 5′ @ 22
  • 3′ @ 24
  • 2′ @ 26

5min Rest

  • 2′ @ 26 s/m
  • 3′ @ 24
  • 5′ @ 22
  • 5′ @ 20

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.  In the second 15 minutes the stroke rating is going to decrease.  Try to get ratio and keep the power up.  Don’t let the split jump up.  Focus on pushing the legs down faster and taking longer on the recovery.

Post your distance rowed each piece!

Rowing WOD 4/25/14: EMOM10 − 10 Calories, Max KB Swings – Post Total Swings

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Rowing WOD:

BC Men's Rowing getting after some KB Swings!

BC Men’s Rowing getting after some KB Swings!

Every Minute On The Minute for 10min perform …

10 Calorie Row

Max KB Swings (1.5/1 pd) (As many as possible before the next minute)

Today’s Rowing WOD is an opportunity to focus on connection and suspension.  Have good posture and try to suspend off of the seat with each stroke.  Feel weightless on the seat but keep the forces horizontal so the seat stays with you.  If you can combine this feeling with good connection between the seat and the hands at the beginning of each drive you will have infinite power!  Good connection means you’re seat and hands change direction together and move at the same rate.  They should cover the same amount of distance in the same amount of time during the first part of the drive.  Feel for connection and suspension and crush this workout.

To get a high score you’ll need efficiency in both the rowing and kettle bell swings.  For the swings stay back on the heels, use the hips to move the weight, and keep a solid posture.  Imagine you’re spreading the floor as you load the hips and drive through the heels.  The kettle bell swing is a great tool to develop the glutes and hamstrings which are needed during the middle of the drive when we get our heels down.  Try to feel the same activation when you get back on the rower and fight for smooth suspension.

Have fun and post the total number of kettle bell swings you complete over the course of workout.  If you can, it might also be nice to see the number of swings per round to see consistency.

Rowing WOD 4/16/14: 2RFT – 1k Row, 60 Double Unders, 40 KB Snatches, 20 Box Jumps – Post Time and Splits

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Rowing WOD:

Active Shoulder at the Top!

Active Shoulder at the Top!

2 Rounds For Time …

1k Row (@2k Pace)

60 Double Unders

40 KB Snatches (1.5/1 Pd) (20 Each Arm)

20 Box Jumps (24/20 in.)

Why do we train?  Why do we compete?  …  Fun!

What makes training and competition fun? … Variety, Challenge, Training Partners, and Intensity!

Load the hips!

Load the hips!

Today’s Rowing WOD is an opportunity to have a ton of fun pushing yourself and others through a variety of skilled movements while executing a game plan.  I’d like you to challenge a training partner to this workout if at all possible.  Talk to them about your 2k race plan and how you are going to execute it on this workout.  Use the first round like it’s the first half of your next 2k and use the second round like it’s the second half of your next 2k.  Get comfortable consistently pulling your 2k split under pressure.  Be mentally strong and stay positive on every stroke and every rep.  Remember to breathe deep after the row so you can fall into a rhythm and flow through the double unders.  During the KB Snatches make sure you have an active shoulder at the top and keep your arm close to your ear.  Use the hips to move the weight and punch through quickly as the weight becomes weightless so that you don’t bang the wrist.  Dumbbell Snatches can be substituted for the KB Snatch if needed.

Post your time and average 500m splits for the 1k’s to comments!

Rowing WOD 4/15/14: 4 x 1k w/ 4:00 Rest – Post Fastest and Slowest Times

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Rowing WOD:

Coach Pat up on stage at the Newport Navy Base Rowing Workshop

Coach Pat up on stage at the Newport Navy Base Rowing Workshop

4 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.

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

Rowing WOD 4/12/14: 2.5k, 2k, 1.5k – Post Avg Splits

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Rowing WOD:

Rowing Workshop with Newport Navy Base on Wednesday!

Rowing Workshop with Newport Navy Base on Wednesday!

2.5k (@2k+5)

5min Rest

2k (@2k+3)

4min Rest

1.5k (@2k+1)

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.

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 Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 2k by holding specific splits for long distances.  Come up with a plan and execute.  You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander.  If possible grab a friend and take turns coxing each other through each piece.  Be consistent with your splits and stroke ratings through each piece.  The stroke rating for this workout should be around a 28-32, but everyone needs to find what works.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard for consistency.

RR DadWhy is Rowing Fun?

Post your Average 500m Splits to Comments along with an answer to this question…