Tag Archives: personal experiences

Rowing WOD 1/7/13: Max Pressure – 10x:30 On/:30 Off – Post Average Split

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Rowing WOD:

Checkout the virtual boats that get projected on the wall at the RRL!

Checkout the virtual boats that get projected on the wall at the RRL!

Max Pressure

10 x :30 On / :30 Off

  • Post overall average split as well as fastest and slowest splits to comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Bear Complex (95/65 lbs.)

1-2-3-4-5 Bar Facing Burpee

  • Post Time and Load to Comments

Strength WOD:

Gymnastics/Core Strength

Tabata Hollow Rocks

8 x :20 On/ :10 Off

  • Post Scales to Comments

Today’s focus is Rowing Power, so be sure to get in a good warmup and go hard for the 10 x :30 On/ :30 Off.  During the On strokes keep the rating under 36s/m and fight to remain smooth and clean as you get after it.  During the Off strokes paddle lightly at a 16-18 stroke rating while focusing on breathing and bringing your heart rate down.  Build the pressure up with about 3 seconds remaining in the rest.

Blocks

The Renegade Rowing Training Plan uses a block system to vary training focus, stimulus, volume, and intensity.  A block is a workout.  Each block can be classified by type and length.  Rowing blocks will be short, medium, or long.  Fitness blocks will be short, medium, or long.  Strength blocks differ slightly from the others in that they will not have a designated length, but rather a designated focus of total, lower, upper body, supplemental, or core strength.  Depending on the focus of the training cycle, the week, and the day the programming will use specific blocks to fulfill our needs.

Individualization

The Renegade Rowing Training Plan can be tailored for you, your schedule, and your ability by adding or subtracting blocks based on what you need work on or what you have time for.  If you need to build endurance be sure to add additional rowing blocks each day that focus on building aerobic capacity like the Pyramid and Castle workout from yesterday.  If you only have a half hour to fit something in then hit the focus for the day, which is posted in the title of the blog.  Today’s focus is the Rowing Block.  If you only have time to fit in two blocks, then hit the focus for the day and either the strength or conditioning blocks based on what you need to improve.

Have fun and post your results and experiences to comments!

 

Rowing WOD 1/3/14: Partner 3k Row w/ Max Double Unders – Post Time and Reps

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Rowing WOD 1/3/14:

The Ladies crushing it at the Renegade Rowing League! Sign Up for the next one January 25th!

The Ladies crushing it at the Renegade Rowing League! Sign Up for the next one January 25th!

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we begin 2014 it’s time to reconnect and catch up with friends and loved ones.  Use today’s Rowing WOD as an opportunity to work hard together and feel good heading into the New Year.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.  The Undefined Rest function on the C2 Erg is great for this!)

Post your time and max double unders to comments.  Team Names Encouraged!

Rest Day 1/1/14: Happy New Year!

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Representing at CRASH-B 2013! I can't wait to see our Renegades at CRASH-B 2014!

Representing at CRASH-B 2013! I can’t wait to see our Renegades at CRASH-B 2014!

I wish everyone the best and hope 2014 treats you well!  Take some of that into your own hands and commit to a certain number of Rowing WODs per week.  Mixing in just 2 or 3 with your regular training can step up your game to a whole new level.  Comment with your results and let other Renegade Rowers know how you’re doing!

Also, get excited for some additional programming.  This Holiday Season I’ve been working on the Renegade Rowing Training Plan.  I’ll be adding in additional training blocks to each day so that if you are on your own or you’re looking to step up your performance you’ll have what you need to get the job done.

Enjoy your day and have some fun with Family and Friends!

All the Best!

Coach Pat

Rest Day 12/29/13: What were your goals in 2013?

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Checkout the Juniors getting after it at the Renegade Rowing League!

Checkout the Juniors getting after it at the Renegade Rowing League!

What were some of your big goals for 2013?  Did you achieve them?

As 2013 comes to a close it’s a good time to look back on the year and reflect on what we’ve accomplished.  Did you have a goal for the year?  A New Year’s resolution perhaps?  How did that go?  It’s time to start thinking about what you’d like to accomplish next year.  Start by looking back at December.  Did you set an appropriate goal?  Was it positive, specific, and controllable?  Try to figure out what you did well to work toward that goal and what you need to improve.

One thing I have been working on and will continue to work on  is setting appropriate smaller goals that can help me on my way to a larger goal.

Share your successes and thoughts!

Rest Day 12/25/13: Merry Christmas and Happy Holidays!

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Merry Christmas and Happy Holidays from Renegade Rowing!

Santas Rowing

The holidays are a time to spend with family, so we’re not going to do anything to crazy today.  I’d rather everyone go sing some carols and drink some egg nog than row today.  If you must have some fun, test your peak power with a few family members.  Maybe you can show the sport to someone new!

The Peak Power Test will give you a sense of the raw power you can put into one stroke. For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Post your Max Watts and/or your favorite Christmas Tradition!