Tag Archives: recruitment patterns

Rowing WOD 11/28/15: 8x2min w/ 1min Rest – Post Avg Splits

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Rowing WOD:

Rowing Feet Out! Well done staying connected to the footboards through the finish! Renegade Rowing Club Starts Monday @6:30pm @CFB

WARMUP: 10min of SUSPENSION AND FINISH DRILLS

  • Reverse Pic Drill
  • FEET OUT ROWING

RWOD: 8 x 2min w/ 1min Rest as follows:

2′ @28 s/m (2K+4)

2′ @30 (2K+2)

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @33 (2K-1)

2′ @34 (2K-2/OPEN)

Today we’re continuing our work and discovery of maintaining pressure through the drive so that we can have a clean, balanced finished.  The goal is to be smooth and efficient stroke after stroke to save energy for later in the race, like the 3rd 500, when things really get tough.  When rowing feet out try to suspend all the way through the drive.  Time the finish so that you don’t tuck the hips, fall off your sit bones, and/or dump down into the finish.  The idea is to focus on pointing the toes just as you draw the arms to the body.  If you can imagine placing your body at the finish so it can immediately swing forward with control then you’ll be ready to breath and get hungry for the next catch.

In today’s workout dial in that suspension each piece and be consistent with your pressure.  You should aim to keep your split to the prescribed pace +/-1 spilt second.  In the coming weeks we’ll be building up to longer pieces at race pace, so build up your confidence now by picking a split you can hold every piece.  If you execute each piece according to plan then get after it on the last one and see how much you have left in the tank.  When things get tough always focus on your breathing and being consistent with your effort on each stroke.  Smooth is fast!

Post your average split for each piece to comments!

Here are a couple of videos to checkout with the rear of the erg elevated and rowing feet out.

Rowing WOD 11/27/15: 4:00 Max Distance, Tabata Squats, 4:00 Max Distance – Post Distances and Total Squats

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 Rowing WOD:

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

4:00 Row – Max Distance (2k Pace)

1min Rest

Tabata Air Squats – Max Reps

  • 8 Intervals
  • :20 Work / :10 Rest
  • Count Total Number of Squats

1min Rest

4:00 Row – Max Distance (2k Pace)

Today is an opportunity to work off all the turkey, stuffing, and mashed potatoes you crushed yesterday.  Pick a goal, ideally somewhere around your 2k split, that you’re going to hold every stroke while you row.  If you can focus on consistent pressure and count the number of consecutive strokes you row at that goal split, the 4:00 will be over before you know it.  During the Tabata Air Squats be sure to get full depth and full extension, hip crease below the knee and butt squeezed at the top.  If you short yourself the quads will get blown up and your knees will be aggravated tomorrow.  Fight for perfect form and do as many air squats as possible every interval.  Count the total number of reps completed over all 8 intervals.  Last but not least, try to maintain form and pressure on the second erg piece.  As your legs come back to life, try to bring the split back to where it was in the first piece.

The Renegade Rowing League is coming December 12th!  Have fun and get after it!

Post your total distance for each piece and you total air squats to comments.

Rowing WOD 11/20/15: Partner WOD – 4RFT – 500m Row, Shuttle Sprint/Jump Squats – Post Team Name and Time to Comments

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Rowing WOD:

The Original Renegade Rowing Training Partners getting after it!

The Original Renegade Rowing Training Partners getting after it!

Partner WOD

4 Rounds For Time:

Partners Alternate between

1. 500m Row

2. Shuttle Sprint, 20 Jump Squats

*PARTNER 1 STARTS WITH A 500M ROW

**PARTNER 2 STARTS WITH A SHUTTLE SPRINT AND 20 JUMP SQUATS

***WHOEVER FINISHES FIRST GETS REST BEFORE HAVING TO SWITCH STATIONS

Rowing is an opportunity to push yourself as an individual and as part of a team.  Today’s workout is a partner wod and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints a shuttle sprint and does 20 jump squats.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  A shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time and Team Name to comments!

Checkout the Renegade Rowing League Setup from last year!  The RRL starts December 12th at CrossFit Boston.  Register here if you’d like to compete!  If you’re interested in training for the RRL checkout the Renegade Rowing Club!

Rowing WOD 11/18/15: 5RFT – 300m Row, 15 Push Press – Post Time and Splits

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 Rowing WOD:

Renegades attacking their 2k Pace last year!

Renegades attacking their 2k Pace last year!

5 Rounds For Time

300m Row (@2k Pace)

15 Push Press (95/65 lbs.)

Today’s Rowing WOD is all about maintaining consistent pressure and efficiency of movement.  We did a similar WOD at the gym a couple of weeks ago and I’ve been meaning to work it in to the programming.  A good goal is to try to hold a 2k split for each row.  So if your current 2k takes 8:00, your split would be 2:00 /500m.  If you can hold your 2k split consistently or perhaps even go faster as the rounds go on you’ll be doing well.  Do your best to hold onto the barbell and go unbroken for the Push Press.  Be aggressive with your hips to assist/save your shoulders as much as possible.  Breathe, Push, and Have Fun!  This one is a great challenge!

Post your time and average splits for each row to comments!

Rowing WOD 11/14/15: 5x500m w/ 1:30 Rest – Post Splits and Favorite Drag Factor

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 Rowing WOD:

Suspension Drills

Recover to Strength in order to Suspend!

5 x 500m w/ 1:30 Rest

  1. @2k+5, Damper Set at 6
  2. @2k+5, Damper Set at 5
  3. @2k+5, Damper Set at 4
  4. @2k+5, Damper Set at 3
  5. @2k+5, Damper Set at 2

Check Drag Factor

Recently we’ve been reviewing the fundamental skills of posture, control, and connection.  Today we’ll take the idea of connection one step further as we feel what it means to suspend from the oar handle.  Suspension is all about using our body weight to hang on the oar and help accelerate the handle all the way through the drive.  The key is not to create any force Upward off the seat, but to just become weightless off your seat while keeping in contact with it.  Everything – forces, handle height, chain – needs to be HORIZONTAL when we row!  NO need to do extra Work (W = mgh) by moving stuff up and down every stroke, keep it horizontal!

Drills we’ll cover include the Stand Up/Sit Down drill to get the feeling of suspending above the seat.  Remember this is an exaggeration to get the correct sensation and feeling of good connection.  We will also do the Strap Drill where we statically hang and suspend from the handle while maintaining our body angles and strong postures.  Then we’ll do the Strap Drill dynamically by letting the strap out slowly and trying to hold suspension all the way through the drive.

In today’s Rowing WOD we’ll be varying the damper to find where we’re most efficient.  Over the next week play around with the damper to find where you’re most comfortable/efficient .  When you find a damper setting you like, check the drag factor so you can begin using a consistent drag factor.  For more information on Drag Factors read this article: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101

For today’s 500m pieces, try to focus on good connection and suspension while keeping a consistent split for all 5 pieces.  After you’re done look back at the memory to see what your average stroke rating was for each piece.  Whatever piece felt comfortable/efficient and was done at a stroke rating of 28-32 might be a good drag factor for you.  Take a couple of minutes to set the damper to that number and check the drag factor on the monitor.  Remember that drag factor and try to use it next time you row to see if you still like it.

Post your average splits and favorite drag factor to comments!

********** IMPORTANT *************

The biggest thing to focus on and practice right now is the fundamentals!!!  Body Preparation by Half Slide is Key and Connection to move the handle with the seat out of the Catch is key!  If you can Prep and Connect, the suspension will come.  Whenever focusing on suspension ensure your abs are engaged and you have a solid hollow body!  Protect those discs!

If you have any questions let me know!

Here is a quick video of the strap drill.  It’s a fun challenge to do dynamically. If you like what you see, come try it and train with the Renegade Rowing Club!  The Renegade Rowing Club starts December 4th at 6:30am at CrossFit Boston.  Let me know if you’re planning on coming… pat@renegaderowing.com