Tag Archives: outdoors

RR Training Plan 3-30-15 and RWOD: “Snow Drifts” – Post Distances

Posted on by
Reply
Bring on Summer!

Bring on Summer!

I hope everyone had a solid weekend and you’re ready for more awesome work this week.  Here is our training plan for the week: RR Training Plan 3-30-15

Rowing WOD:

 “Snow Drifts”

2 x 17min w/ 4min Rest

as follows …

5′ @22 s/m, 4′ @24, 3′ @26, 2′ @28, 3′ @26

4min Rest

5′ @20 s/m, 4′ @24, 3′ @28, 2′ @30, 3′ @26

Last week we hit “The Castle” to focus on ratio and rhythm.  Today’s Rowing WOD is another opportunity for everyone to keep working on a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down and dial in that technique.  Pressure should be a moderate to hard steady state.  That means you can get out short sentences but it’s difficult to maintain a detailed conversation.

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.

Slingshot Hands Away will be key when we get on the water!

Slingshot Hands Away will be key when we get on the water!

When going from a 26 stroke rating to a 28 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  Think of a slingshot as you pull the hands in and release them quick and smooth away.  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.  When the rating shifts down from a 28 to a 26 be sure to perform a ratio shift and try to maintain the same split.  Focus on pushing a little harder and take an extra second to breath on the recovery to bring the stroke rating down.

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

Music can motivate us to push harder and row longer, but it can also give us a sense of timing.  We might have to start calling it Music Monday’s if this catches on, but for now just have some fun trying to row to the rhythm of the music.  Please add to the playlists any songs that help you stick to a certain rating and keep pushing hard!

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 the songs into 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 T. for kick starting this project and I hope this helps motivate everyone to find better rhythm and ratio!

20 s/m: Renegade Rowing @20

22 s/m: Renegade Rowing @22

24 s/m: Renegade Rowing @24

26 s/m: Renegade Rowing @26

28 s/m: Renegade Rowing @28

30 s/m: Renegade Rowing @30

32 s/m: Renegade Rowing @32

34 s/m: Renegade Rowing @34

36 s/m: Renegade Rowing @36

Rowing WOD 3/28/15: 3k Row, 2.5k Row, 2k Row – Post Avg. Splits

Posted on by
Reply

Who’s ready to get on the water? The ice on the Charles River in Boston is finally melted and we’re getting excited to make boats move fast.  If you’re interested be sure to schedule a consultation today!

Beautiful Sunset rowing in Jacksonville.

Beautiful Sunset rowing in Jacksonville.

Rowing WOD:

3k Row

6min rest

2.5k Row

5min rest

2k Row

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.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 2k+5, 2k+4, 2k+3 for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard to maintain a consistent split.

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

Why is Rowing Fun?

What kind of blocks do you want to see in your Training Plan?

Posted on by
Reply

Renegade Rowing Athlete TemplateThis winter I released a new training plan template that includes blocks like Endurance/Active Rest and Olympic Lifting.  Depending on what type of Renegade Athlete you are, you may need to incorporate more of those blocks or you may need a Mobility or Yoga block.  Over the next couple of months I plan on developing more blocks that you can add to your training tool box.  I will also be adding simple testing blocks and standards to determine which blocks you need more of.

This week I’ll be highlighting the different types of athletes that have given Renegade Rowing a shot.  I hope to shed some light on the possibilities that exist in developing a broad, general, and inclusive fitness to allow for sport specific performance no matter what level you’re at.  One group I’m working with is High School Rowers who train with me four times a week in order to prepare for making their team.  A second group is the Boston College Men’s Crew Team, who not only rows on the water most days of the week, but manages to get in to the gym once or twice to get stronger and become more dynamic athletes.  A third group includes members of CrossFit Boston who competed at CRASH-B’s and will learn to race on the water.  And last, but definitely not least I’m privileged to help a competitive masters rower fight his way to elite status.  All of these athletes have different needs and the template I’ve created is a step in the right direction of helping them find the right amount of general and specific preparedness to reach their goals.

Please take a look at the Renegade Rowing Athlete Template below and share your thoughts on where you are and how many blocks you currently use in training.  I will be making adjustments as we go and continually striving to give you good examples of how this works and why it works.

RR Athlete Template

Renegade Rowing Training Plan Template

RRTP 3-9-15

The Renegade Rowing Training Plan 3-9-15

Posted on by
Reply

Duxbury MenRRTP 3-9-15

The Renegade Rowing Training Plan

aka – “Our” Plan

By: Patrick Larcom

Why Row?

Rowing is the utmost definition of Sport in modern society. Merriam-Webster and Dictionary.com give two definitions of sport. One, Sport is an athletic activity requiring skill or physical prowess and often of a competitive nature. Two, Sport is a source of diversion and recreation engaged in for pleasure. Whether you’re a middle school rower just learning to scull or an Olympic hopeful trying out for the national team, Rowing provides challenge, competition, and fun.

Rowing trumps all because it offers the best of sport. It tests our skill and athleticism as individuals and as part of a team. Rowing requires an unwavering calm and trust that pushing yourself to wit’s end without seeing where you’re going will develop personal satisfaction and boat speed. It takes balance, grace, and power. Rowing is saying goodbye to the chaos of life by shoving off the dock and taking time for yourself and your team to focus on a common goal.

If you’d like to read more about “Our” Plan click here!

If you have any friends who would love to get into rowing, please have them sign up for a free consultation with Renegade Rowing!

Video Review and Motivation for Warm Weather and Water!

Posted on by
Reply
BC Men working on their Deadlifts and Cleans in Jacksonville, FL during Spring Training.

BC Men working on their Deadlifts and Cleans in Jacksonville, FL during Spring Training.

Are you sick of Winter?  I think I am, especially after visiting Jacksonville, FL with the Boston College Men’s Rowing Team over the last three days.  It was so nice to coach in flip-flops, shorts, and a t-shirt. To inspire you and motivate you to join Renegade Rowing on the Water as soon as the ice melts on the Charles River, I’m sharing a video of some 4+’s and 2-‘s that I coached this week.  This is their first time on the water since last fall.  What are they doing well?  What do they need to work on?  Are you focused on rowing on the erg as if you were going to row on the water?  Please share your thoughts in the comments section and consider joining Renegade Rowing for sculling this Spring.