Tag Archives: new sport

Rowing WOD 9/14/13: Row 3k @5k Pace – Post Goal and Avg Split

Posted on by
Reply

Rowing WOD 9/14/13:

Renegade Rowing Team - Rowing in the Darkness!

Renegade Rowing Team – Rowing in the Darkness!

Row 3k @5k Goal Pace

We test our 5k on Saturday, September 28th.  Today is a day to see where you’re at and dial in your goal race pace.  Whatever your goal split is for your next 5k, I want you to hold it for every stroke today.  The goal is to build consistency and confidence by getting used to the stroke rating, pressure, breathing, and intensity you’ll need to maintain.  Be sure to get in a good 10-15 minute warm up and mobility session beforehand.  Also have a mental game plan.  Put together three or four positive thoughts that you will go to when things get tough.  Mental toughness is key.

Post your 5k goal and your average split for today’s 3k to comments.

Rowing WOD 9/11/13: RR Warmup, Deadlift, 1/2 Helen, RR Warm Down – Post Splits, Load, and Times

Posted on by
6

Rowing WOD 9/11/13:RR-BC Men Deadlift

1. 2k Row @5k+10

2. 1 Mile Run (moderate pace);

3. Deadlift

  • 5@40%, 5@50%, 5@60%
  • Max Reps @70%
  • 5@50%
  • Focus on Form, Rhythm, and Speed on the Drive

4. 1/2 Helen – 3 Rounds For Time…RR-BC Men KB Swing

  • 200m Run
  • 12 KB Swings (1.5 pood/1 pood)
  • 6 Pull Ups

5. 1 Mile Run (easy pace)

6. 2k Row @5k+8

America is an amazing place to call home.  Today is Patriot Day.  Get outside and do this on the water if possible.  Honor today by working hard in whatever you do, both inside and outside of the gym.  This can be fit into a 2 hour practice with time in between each piece for mobility and rest.  Push yourself, Have Fun, and think of all those serving our country both home and abroad who help make this country awesome.

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for strength and muscular endurance.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in Helen and get that heart rate and breathing up.  This is the second practice that the Boston College Men’s Crew Team did with Renegade Rowing.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running if you’re strapped for time.

Post your load for the Deadlift, score for Helen, and splits held for the rowing and running.

Rowing WOD 9/7/13: 4x5min w/ 2min Rest – Post Avg Splits

Posted on by
4

Rowing WOD 9/7/13:

Renegade Rowing Practice this week!

Renegade Rowing Practice this week!

4 x 5min w/ 2min Rest

  • @5k+1
  • @5k
  • @5k-1
  • @5k-2

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break an 18min or 20min 5k.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your 5k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

All week we’ve been flirting with higher volume, longer pieces, and that 5k pace.  Think back to your 5k Test and where it got tough.  Mentally prepare yourself to crush it.  Be ready for the pain, accept it, and push through!

Post your average 500m splits for each piece to comments as well as your 5k Goal!

Rest Day 9/5/13: 15min of Mobility – Share Your Focus

Posted on by
2

Rest Day 9/5/13:

BC Men's Crew pushing it out during Cindy

BC Men’s Crew pushing it out during Cindy

15min of Mobility

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go.  Same thing applies indoors, rowing on the erg.  The only problem with that equation is your positioning.  Are you in a strong position at the catch and finish?  Today is a day to work on mobility and improve that positioning.  Take at least 15 minutes, ideally longer, to work on your tight spots.  What limits you?  Ankle flexion at the catch?  Shoulder mobility at the finish?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

******************

Here’s a glimpse of practice this week for the Renegade Rowing Team!  They race at the Rumble on the River, September 15th at Community Rowing Inc.  Come cheer them on!

Rowing WOD 9/4/13: 2k Row, 1Mile Run, 5min Deadlift, AMRAP7, 1Mile Run, 2k Row – Post Score and Splits

Posted on by
5
A little warm up 2k! Get After It!

A little warm up 2k! Get After It!

Rowing WOD 9/4/13:

1. 2k Row @5k+5

2. 1 Mile Run @70% Effort;

3. 10 Rounds of 4 Deadlifts @40%

  • Rounds start every 30 seconds
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 7 Minutes

  • 5 Box Jumps (20″ Box)
  • 5 Goblet Squats (45#)
  • 5 Push Ups

5. 1 Mile Run @70% Effort

6. 2k Row @5k+5

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for form and speed on the bar in hopes of transferring power/skill to the boat.  Push hard in the AMRAP and get that heart rate and breathing up.  This is the first practice that the Boston College Men’s Crew Team did with Renegade Rowing.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running if you’re strapped for time.

Post your load for the Deadlift, score for the AMRAP, and splits held for the rowing and running.