Tag Archives: new sport

Rowing WOD 1/5/13: 6 x 2:00 w/ 1:30 Rest – Post Best Avg Split

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Rowing WOD 1/5/13:

Renegade's at the first RRC Practice of the new year!

Renegades at the first RRC Practice of the new year!

6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League coming up on Saturday, January 19th at 8am?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.

Checkout the racing action from the last Renegade Rowing League!

Rowing WOD 1/4/13: “Row For It!” – 3RFT – 750m Row, 15 Deadlifts – Post time and cues

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Rowing WOD 1/4/13:

“Row For it!” (AKA – Fight For It)

3 Rounds For Time:

750m Row (Race Pace)

15 Deadlifts (40% 1RM)

Members of the RRC getting in a quick AMRAP of jumping jacks, jump squats, and push ups pre-Rowing WOD

Members of the RRC getting in a quick AMRAP of jumping jacks, jump squats, and push ups pre-Rowing WOD

In a 2,000m race the pain really starts to kick in after the first thousand.  If you can be prepared with mental thoughts to stay strong and Fight for your goal split, every stroke for 750m after that first 1k, then you’ll be able to open the flood gates and sprint at 250m to go.  A key to having solid mental thoughts is building confidence in your training leading up to the race.  Have cues to repeat, especially cues that you can attach to specific moments in time or sessions you crushed like today.  We performed this WOD at the beginning of November.  Look back in your training log and see what cues helped.  Use those same mental thoughts and any others you’ve developed since then.  Your goal should be to go faster than you did in November by executing a good race plan and solid mental cues!

In today’s Rowing WOD build and settle to your current 2k split right away.  You want to be in full control of your stroke rating, breathing, and split.  Hold solid, consistent pressure every stroke of each 750m piece.  Know that when things get tough and the pain tells you to stop, you can hold strong and fight for every stroke.  Bring that same focus to your Deadlifts.  Keep a neutral spine and focus on efficient movement through the hips.  Push through the heels and build the speed on the bar as you extend your hips.  Focus on keeping tight abs and feeling the connection of the hips and hands as you pry the bar off the floor.  Try to bring the feeling of a solid deadlift to your rowing and use the cue “heels down” as one motivational thought during that 75om Row.

Post your time to comments and share your mental cues!

Rowing WOD 1/2/13: 5RFT – 250m, 15 Squats, 10 Push Ups, 5 Pull Ups – Post Time

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Rowing WOD 1/2/13:

RRC 20125 Rounds For Time

250m Row, 15 Air Squats, 10 Push Ups, 5 Pull Ups

It’s official!  We have just over a month until CRASH-B’s.  By now you should have tested your 2k a couple of times and know what part of your game plan you need to focus on.  Do you need better focus through the body of the race?  Do you need to work on breathing and settling early on so you don’t fly and die?  Or, do you need to be more aggressive and work on pushing it at the end of the race?  In each 250m interval be disciplined and try to execute as if you were in the middle of a 2k.  Each day from here on out is an opportunity to build your confidence and improve your race plan.

Today’s Rowing WOD is a chance to get in that mind-set and work on some solid body weight conditioning for WOD’s like “Cindy”.  The combination of short rowing intervals and body weight movements should allow you to push the intensity and deal with staying mentally tough as the pain sets in.  Be efficient and get full range of motion.  Hip crease below the knee and hips all the way open at the top of the squat.  Chest to the deck and elbows extended at the top of the push up.  Chin over the bar and elbows extended at the bottom of the pull up.  Be honest and clean with all of your reps and get a solid day of training in.

Post your time to comments!

Rowing WOD 12/31: “The Castle” – 21min @ Varying Rates – Post Distance and Songs

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Rowing WOD 12/31:

“The Castle”

The RRC getting after 2x2k after the holidays!

The RRC getting after 2x2k after the holidays!

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio

As we head into preseason for the games and the last month of training for CRASH-B’s many athletes will need some extra time on the erg to focus on rhythm, timing, and overall form.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post distance rowed to comments along with songs that helped you stick to each rating!

A project that I’ve been thinking about and have finally started thanks to Renegade Rower Mike T. is how to help people feel the proper rhythm and ratio by rowing to music.  Music can motivate us to push hard and row longer, but it can also give us a sense of timing.

Below is the start of a list of songs for various stroke ratings.  If you were to use a music editing program like garage band to clip these songs into 3min segments then you could perform today’s Rowing WOD completely in time to your favorite jams.

If you have Spotify, I’ve created a playlist for each stroke rating.  Each playlist is named “Renegade Rowing @(insert stroke rate)”, so for songs that you could row to at a 20 the playlist is named “Renegade Rowing @20”.  If you have favorite songs that go well at certain stroke ratings please feel free to add to the playlists on Spotify.  Thanks Mike for kick starting this project and I hope this helps motivate everyone to find better rhythm and ratio!

20 s/m
Mike Jones:  Back Then
Lil’ Flip:  Game Over (Flip)
Mims:  This Is Why I’m Hot
Coolio:  Gangsta’s Paradise
Portishead:  Wandering Star

22 s/m
Jurassic 5:  Quality Control
DJ Jazzy Jeff & The Fresh Prince:  Parents Just Don’t Understand
Nelly:  Shake Ya Tailfeather (Feat. P. Diddy, Murphy Lee)
Christina Aguilera:  Genie In A Bottle

24 s/m
Clipse:  Grindin’
Drake:  Find Your Love
Natasha:  So Sick
Tupac Shakur:  I Get Around

26
Beenie Man:  Hmm Hmm
Kanye West:  Stronger
Nine Inch Nails:  Down In It

28
Daft Punk:  Da Funk
Nine Inch Nails:  Only
The Roots:  The Seed (2.0)
Steppenwolf:  Magic Carpet Ride (Feat. Philip Steir)

30
Carly Rae Jepsen:  Call Me Maybe
Kesha:  TiK ToK
Crystal Castles:  Vanished
Robyn:  Indestructible
Muse:  Supermassive Black Hole

32
David Guetta:  Who’s That Chick? (feat. Rihanna)
Flo Rida:  Club Can’t Handle Me (feat. David Guetta)
Paul Oakenfold:  Ready Steady Go
Rihanna:  S&M

34
Crystal Castles:  Not In Love (Radio Version) [feat. Robert Smith]
Nicki French – Total Eclipse of the Heart
U2:  Beautiful Day

36
Phoenix:  1901
Propellorheads:  History Repeating
Ricky Martin:  She Bangs
Billy Idol:  Cradle of Love

Rowing WOD 12/29: 2x2k w/ 5min Rest – Post Goal Split and Experience

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Rowing WOD 12/29:

2 x 2k w/ 5min rest

Mike w/ nice Preparation on his first day back from the Holiday

Mike w/ nice Preparation on his first day back from the Holiday

1st 2k: 

  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)
  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k: 

  • 750m @ Race pace
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  If you’re competing at the Renegade Rowing League on January 19th or CRASH-B’s on February 17th I’m sure you’re thinking about that 2k.  What will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.