Tag Archives: new sport

Rowing WOD 12/11/13: 4Rds Max Reps – 1′ Row, 1′ KB Snatch, 1′ DU, 1′ KB Snatch, 1′ Rest – Post Score

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Rowing WOD 12/11/13:

The RRC warming up on Monday night with Good Mornings and Goblet Squats. Who's ready for the Renegade Rowing League December 21st?

The RRC warming up on Monday night with Good Mornings and Goblet Squats. Who’s ready for the Renegade Rowing League December 21st?

4 Rounds for Max Reps of …

1min Row for Calories

1min Left Arm Kettle Bell Snatch

1min Double Unders

1min Right Arm Kettle Bell Snatch

1min Rest

Today’s Rowing WOD will be a good burner to  get your lungs going and allow you to really focus on a solid core.  The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency.  For the double unders try to keep your wrists loose and get into a good flow that you can maintain.  A good goal would be to go unbroken for a minute.  With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight.  A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate.  Any movement that involves an anti rotation component and stabilizing of the core is good for rowing.  Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time.  By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom!  Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8

Post your total score and thoughts to comments!

Rowing WOD 12/9/13: 4x10min w/ 1min Rest – Post Splits

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Rowing WOD 12/9/13:

4x10min w/ 1 min Rest As Follows:IMG_1486

  • 4min @18s/m Steady, 1min @20s/m Pressure, 4min @18s/m Steady, 1min @20s/m Pressure
  • 1min Rest
  • 4min @20 Steady, 1min @22 Pressure, 4min @20 Steady, 1min @22 Pressure
  • 1min Rest
  •  4min @22 Steady, 1min @24 Pressure, 4min @22 Steady, 1min @24 Pressure
  • 1min Rest
  •  4min @24 Steady, 1min @26 Pressure, 4min @24 Steady, 1min @26 Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments for the month of November.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Average Splits and what you plan to focus on in the coming weeks!

Rest Day 12/8/13: Poll – What does your facility offer? Rowing, Strength, or Both?

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I’m always curious to hear what everyone has to work with.  If you have a quick second please fill out the poll below.  Someday I dream of opening a boathouse that has enough room for a legitimate gym where rowers can get all of the strength and conditioning they need and other athletes can give rowing a shot in their off-season.  If you know of one please let me know!

Checkout members of the Renegade Rowing Club working on their connection and speed with rowing and olympic lifting last week!

RR Terese

 

RR Terese Snatch Setup

 

RR Terese Snatch Extension

 

RR Terese Snatch Landing

Rowing WOD 12/6/13: “Sculler X” – Post Time and Strokes

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The Humbling Pistol

The Humbling Pistol

Rowing WOD 12/6/13:

“Sculler X”

5 Rounds For Time:

10 Pistols (5 each leg)

10 Inch Worm Push Ups

10 Kettle Bell Swings (2/1.5 Pood)

10 Calories on the Erg

  • (HOW MANY STROKES WILL THIS TAKE YOU?)
Walk the hands out

Walk the hands out

When rowing on the water balance and single leg strength come into play much more than rowing indoors on the erg.  Exercises like the pistol (single leg squat) really help develop the sense of balance and power needed to move a boat.  Think about making a big turn in a sculling shell mid race, like any of the turns in the Head of the Charles.  A sculler must be able to balance (a.k.a. set) the boat and transfer force to the water.  Those that do this well maintain boat speed around turns and can walk through opponents.  If you can’t do a pistol yet substitute goblet squats.

Keep a firm core

Keep a firm core

The inch worm is a great stabilizing exercise if you try to keep the hips and torso quiet.  Then when you add the push up, connection of the feet and hands come into play.  Keep that core firm and ensure everything touches and leaves the ground at the same time.  Last but not least there is the kettle bell swing.  Really focus on driving through the heels and activating the glutes and hamstrings while keeping a solid core.

Full depth push up!

Full depth push up!

Now hold up!  What about all of the athletes out there that are using rowing as a cross training tool?  You’re in luck.  If you can piece together good efficient movement in the first three exercises then you should be able to crush the row for calories at the end of each round.

Your goal should be consistent, efficient strokes.  For those that have been working on suspension and have tried a drill like the strap drill, you’ll want to fully suspend throughout each stroke in order to get done in as few strokes as possible.  If you suspend well and can maintain a nice ratio then the rowing part of this workout will become active rest and allow you to breathe.  Don’t get me wrong, 10 calories is not much and you should be pushing the pace, but work on suspension and make the rowing as effortless as possible so you can crush the rest of this Rowing WOD.

Post your time and the fewest number of strokes it took to complete 10 calories!

Rest Day 12/5/13: Connection and Speed – Skill Transfer between Olympic Lifting and Rowing

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Olympic Lifting and Rowing?RR Snatch Setup

What do you think about using Olympic Lifting in training to be a Rower or using Rowing to be a better Olympic Lifter?  Both require speed and power and incorporate similar movement patterns.  However, in rowing you sit down and are in contact with three surfaces.  In Olympic Lifting you are only in contact with two.  In Olympic lifting the goal is to transfer forces vertically and in rowing the goal is to transfer forces horizontally.  Where do you see the most benefit in training with both?  Are there downfalls?

One skill, concept, and idea that I keep coming back to is Connection.  Coaching people in the gym and on the water allows me to see many different movement patterns and levels of ability.  Athletes that grasp this idea of connection from one joint to another and one external object to another are able to learn faster, create more power, and transfer skills to other movements.  Learning to connect the hips to the hands as you initiate a movement or connect your feet to your hands at the catch, both in rowing and snatching, is invaluable.  Once this skill is perfected the possibilities are endless.

Yesterday morning I introduced the snatch to the BC Men’s Crew Team.  While we only worked with PVC pipes to begin with and 45# bars in the workout, the importance of generating speed through the middle of the drive and being turned on at the catch became apparent.  Those that had explosive hip extension from rowing and knew how to create speed on the oar through the middle of the drive in the boat had a lot more success transferring that skill to the barbell.

Using the Clean and the Snatch to generate speed on the drive through good connection is a lot of fun.  Rowers become athletes and are empowered to push harder by learning new movements and finding power they never knew they had.  It’s also a lot of fun seeing olympic lifters and other athletes learn to row because it helps them to find more connection and speed in their lifts.

Post your thoughts to comments!  Any experience transferring skills from one sport to another?