Tag Archives: personal experiences

Strength and Conditioning WOD 2/17/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

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Strength and Conditioning WOD:

The RRC attacking the 2k Row at the end of yesterday's practice. Renegade Rowing League is coming up, Register Now!“Rowing Helen”

3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace.  Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow.  A good goal would be holding a 2k-1 pace for the 500m pieces.

We’ve done this WOD a couple of times this winter.  Today is an opportunity to compete against yourself and everyone else on your team to have better form and go faster for Rowing Helen. Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.

S&C WOD 2/15/16: 4RFT – 10 Box Jumps, 10 Push Ups, 20 DU, 15 Cal Row – Post Time

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Conditioning WOD:RR CRASH-B Coach Pat

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

20 Double Unders 

15 Cal Row

The 2015 CRASH-B Indoor World Rowing Championships are coming on February 28th!  What is your goal?  What do you need to do to PR?  What can you improve and how will you do better over the next week?

Checkout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s in 2014.  It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing this year!

RR CRASH-B AfternoonThe focus of today is Strength and Conditioning, but be sure to choose the work that will help you improve as an athlete.

Give us your best and share your results and experience to comments!

Rest Day 2/11/16: Rest Day – Mobilize and try some Apple-Fig Butter!

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Rest Day:

Renegade Rowing Tanks are in!

Renegade Rowing Tanks are in!

With CRASH-B’s coming up in a few weeks, it is important to check on your body.  How are you feeling?  What’s tight?  What’s bugging you?  Take 15 minutes to mobilize, get loose, and feel good.

Also, if you’re looking for a good pre workout boost of energy checkout this great post from Alex Black of Wicked Good Nutrition.

Simple Apple & Fig Butter

photo-2One question I get asked a lot is, “what should I eat before a workout?”. I’ve talked about the nutrients you need and a few pre-workout meal ideas in a blog post back in November, but to sum it up, you need carbohydrates and protein from low-fat, low fiber foods. Overall, it’s just important that you eat something, and this tends to be hard for people who exercise early in the morning or run a tight schedule. If you need a quick burst of energy before a workout, try this simple and easy apple fig butter. I got the inspiration from the PaleOMG website, but wanted to make a version with no added sugar and fewer ingredients. Try 2-4 spoonfuls for a quick source of fuel before your next workout.

…Checkout the recipe here…

Rowing WOD 2/10/16: 3RFT – 500m Row, 15 Pull Ups, 15 DB GTO – Post Time

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Rowing WOD:

RRC crushing 250's in preparation for CRASH-B's

RRC crushing 250’s in preparation for CRASH-B’s

3 Rounds for time…

500m Row
15 Pull ups
15 Dumbbell Ground to Overhead (45/30 lb.)

Today’s Rowing WOD is all about intensity and efficiency.  On all three movements if you can figure out how to move through the hips with explosive and consistent power then you’ll dominate.  The minute you start to tense those arms and break the elbows early you’ll be finished.  Use this WOD as an opportunity to put to use the explosive hip extension you’ve been training.  Focus on form, but when you’ve found a consistent rhythm bring that intensity to the next level and push it out!  Intensity is defined as power and is how we get results.  Get after it!

Post Time to comments!

Rowing WOD 2/8/16: 3 x 7min Steady – Race Focus – Post 2k Goal and Focus

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Rowing WOD:

3 x 7min Steady State w/ 2min Rest

Renegade Rowers at 2012 CRASH-B's

Renegade Rowers at 2012 CRASH-B’s

  • Race Focus and Visualization
  • 1st piece – @2k+10
  • 2nd piece – @2k+7
  • 3rd piece – @2k+5

It’s the final countdown!  Three weeks until CRASH-Bs!  Today is a chance to practice your mental game.  Each piece should be rowed at a comfortable pace where you could hold a conversation of short sentences with someone.  I’ve suggested a pace scheme that should allow for that while giving you an opportunity to review your 2k race plan.  Each minute focus on the thoughts you’ll be using during the race.  One minute might be breathing.  Another minute might be split and stroke rating.  Another minute might be the rhythm of legs down, quick hands.  If your mind starts to wander bring your attention back to that one mental cue, technique fix, and/or feeling.

On race day your body will be ready.  You’ll be strong enough physically to reach your goals.  The thing that will allow you to execute and crush it is your mental game.  If you believe in your race plan, think positive, and commit to being mentally tough you can do anything.  Before starting today’s workout be sure to write down the mental cues, thoughts, and feelings you plan to use on race day.  Then execute them at the approximate time in the piece you expect to need them in the race.

Post your 2k Goal for CRASH-B’s and your main focus to comments!