Tag Archives: recruitment patterns

Video Review: How can Jess and the “Warrior” help you? – Thoughts on Connection to your Body and the Erg/Water

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A quick pic of the Renegade Rowing Training Plan for 11-24-14

A quick pic of the Renegade Rowing Training Plan for 11-24-14

Today’s programming is about building endurance on the Erg and strength with the Deadlift.  Both Rowing and Deadlifting require perfect form to get the most out of each exercise/sport.  Connection is one skill that can be focused on and practiced to improve form and efficiency with each movement.  We can talk about connection with regards to many things.  Two things that are required for powerful and efficient movement are connection of your body to itself and connection of your body to an external object that you’re trying to do work on.  Take a look at the video and try to think about your connection when you move and work whether it’s Rowing or Deadlifting.  Are you getting the most out of your legs by keeping your body connected and staying connected to the handle/bar?  Please share your thoughts to comments or send me an email with any questions – pat@renegaderowing.com

Rowing WOD 11/24/14: 4:00 Max Distance, Tabata Squats, 4:00 Max Distance – Post Distances and Total Squats

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Here is the Renegade Rowing Training Plan for the week!  Have fun and let us know if you have any questions.  Bring on the Turkey!

RRTP 11-24-14

Rowing WOD 11/24/14:

A quick pic of the Renegade Rowing Training Plan for 11-24-14

A quick pic of the Renegade Rowing Training Plan for 11-24-14

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 plan to crush on Thursday.  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 20th!  Have fun and get after it!

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

Rowing WOD 11/21/14: Peak Power Test and Tabata Starts – Post Max Watts and Fastest Start

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Rowing WOD:

Focused. Ready.

Peak Power Test

  • Post Max Watts to Comments.

Tabata Row for Lowest Split

8x :20 On/ :10 Off

  • Practice your Starting Sequence each round.
  • Post Lowest Split hit to Comments.

Strength WOD:

5×5 Shoulder Press

Superset:

4×6 Pull Ups

4×6 Dips

The focus of today is Power and Preparation for the 2k Start, so be sure to get in the Rowing and Strength WOD. If time allows, choose the blocks that will help you improve as an athlete. If you have enough time and energy for all three blocks then attack them all!

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.

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

Who’s Ready to test the 2k Saturday?

Renegade Rowing League – Saturday, November 22nd @8am @CFB

Strength and Conditioning WOD 11/19/14: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

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BC Men's Rowing getting after some KB Swings!

BC Men’s Rowing getting after some KB Swings!

Strength and Conditioning WOD:

“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.

This week is a practice week in the Renegade Rowing Training Plan. Today is your opportunity to compete against yourself and everyone else on your team to get a baseline for Rowing Helen. Dig deep and push harder for the person next to you!  Next Friday you’ll get a chance to Re-Test this.

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.

Catch Timing w/ Drew and RWOD: 5RFT – 300m Row, 15 Push Press – Share Thoughts and Results

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Renegade Rowing Training Plan 11-17-14

Once we’ve begun to master the skills of Posture, Control, and Connection through the stroke we can start to focus on making adjustments to our catch timing.  Good catch timing requires all three skills and is always a great thing to focus on mid race or workout.  Here is a video I put together of Drew and Nick highlighting the pieces involved in good catch timing.  Take a look, think about your stroke, let us know if you have any questions, and share your thoughts!

Rowing WOD 11/17/14:

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!