Tag Archives: new sport

Rowing WOD 7/19/13: 7RFD – :30 Row, :30 Rest w/ 3 FS – Post Distances

Posted on by
2

Rowing WOD 7/19/13:

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

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

7 Rounds For Distance …

:30 Row (Like Race Start)

:30 Rest w/ 3 Front Squats (135/95 lb)

Today’s Rowing WOD is all about the start of a race.  In order to be confident and crisp on your start for our 500m Test in two weeks, 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 come race day.  Also, be ready to transition quickly from the erg to the front squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat clean for the first rep is the way to go on the front squats.  Be sure to focus on a tight belly and elbows up.

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.

Rest Day 7/18/13: Are you a Firsthand Athlete?

Posted on by
Reply

Rest Day 7/18/13:

One of the First Renegade Rowing Athletes to become a Firsthand Athlete!

One of the First Renegade Rowing Athletes to become a Firsthand Athlete!

Are you a Firsthand Athlete?

Please share any thoughts or experiences to comments!  Here are my thoughts on what I mean by Firsthand Athlete.

The Firsthand Athlete

A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team.  Rowing is a unique sport in that there is no coach calling plays, talking you through the pre-race warm-up, or cueing you on that one technical or tactical fix during a race.  The same goes for fitness, when an athlete is away on vacation there is no coach to walk them through a workout.  When a rower shoves off the dock on race day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on.  The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.

The Renegade Rowing Team Goal

One of the main goals of the Renegade Rowing Team will be to develop Firsthand Athletes.   We have 8-weeks to learn to row together in an 8+.  Saturday, September 14th is the Rumble on the River at Community Rowing Inc.  We will be racing other mixed crews with similar experience.  In order to be successful we’ll need a team full of Firsthand Athletes that can work hard together and stay focused on what they must do as individuals to make the boat go faster.

If you’d like to be part of the Renegade Rowing Team and experience the adrenaline of making a shell go fast with eight other crew mates, please sign up for Tryouts, taking place this Friday at 6:30pm.  Practices start next week!

Rest well and be ready to work hard tomorrow!

Rowing WOD 7/17/13: 5Rounds of AMRAP5 w/ 3min Rest – Post Score, Best/Worst Split

Posted on by
Reply

Rowing WOD 7/17/13:

Easy way to scale push ups!

Easy way to scale push ups!

Perform 5 of the Following AMRAP’s w/ 3min Rest Between …

As Many Rounds As Possible in 5min

5 Pull Ups

10 Push Ups

250m Row

Today’s Rowing WOD is Cindy like with rowing instead of air squats.  Since there are three minutes rest between each 5min AMRAP this should be performed at high intensity and max effort.  Don’t hold back on the 250m Row.

Chest touches each time

Chest touches each time

Push Ups are one of my goats and if you’re an experienced rower they may be one of your goats as well.  Focus on connecting your hands to the floor and spreading it apart with your shoulders away from your ears.  Keep the push ups fast and don’t go to failure unless you’re at the end of the 5 minutes.  It takes twice as long to recover when you get stuck half way up and fail.  Know how many you can perform, game it up, and get after it!

Work Smart, Work Hard.

Post your score (Rounds + Reps) for each AMRAP as well as your fastest and slowest split overall.

Rowing WOD 7/15/13: 3 x 15min w/ 4min Rest – Post Distances

Posted on by
1

Rowing WOD 7/15/13:

3 x 15min w/ 4min Rest

Varying Stroke Rate as follows

  • 4min @ 20 s/m; 75% Pressure,
  • 3min @ 22 s/m; 80% Pressure,
  • 2min @ 24 s/m; 85% Pressure,
  • 1min @26 s/m; 90% Pressure,
  • 2min @24 s/m; 90% Pressure,
  • 3min @22 s/m; 90% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

Rowing WOD 7/13/13: 8 x 250m w/ 1min Rest – Post Splits

Posted on by
Reply

Rowing WOD 7/13/13:

Thoughts on Bladework? Come learn all about it on the Renegade Rowing Team!

Thoughts on Bladework? Come learn all about it on the Renegade Rowing Team!

8 x 250m w/ 1min Rest

  • Last 2 @500m Goal Split

We will be retesting our 500m in three weeks to see if we’re progressing and pushing ourselves.  Today’s focus is executing all 8 pieces at high intensity with negative splits.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row every piece with your 500m retest in mind.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-6.  Bring it home on 7-8 with a split at or below your 500m goal.  Take a look at your previous results for this Rowing WOD and the last 250m piece from yesterdays workout to find a good starting split.

Also, we have one more week until Tryouts for the Renegade Rowing Team.  I hope everyone’s getting excited to get on the water!  We’re still looking for at least 3-4 people to sign up and join us.  This is your opportunity to get out on the Charles River, learn to row, and race!  Practices will be on Tuesday and Wednesday nights from 6:30-8pm at Community Rowing.  Come participate in the Throwdown at CrossFit Boston next Friday night at 6:30pm to learn more, meet the team, and kick off the program!

Post your Splits to comments.