Tag Archives: recruitment patterns

Rowing WOD 3/7/14: Peak Power Test and Tabata Starts – Post Max Watts and Best Split

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Rowing WOD:

Thor's Ready for the Renegade Rowing League! Are you?

Thor’s Ready for the Renegade Rowing League 1k this Summer! Are you?

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:

EMOM10

2 Power Cleans

  • Ascending to As Heavy As Possible
  • Post Load to Comments.

Conditioning WOD:

AMRAP4

5 Push Press (95/65 lbs.)

10 Box Jumps (24/20 in.)

  • Post Rounds + Reps to Comments.

The focus of today is Power, 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 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 tomorrow?

Conditioning WOD 3/5/14: “Nancy in a Boat” – 5RFT – 500m Row, 15 OHS – Post Time

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Rowing WOD:

BC Men learning the Overhead Squat! Fight to keep that chest up w/ active shoulders!

BC Men learning the Overhead Squat! Fight to keep that chest up w/ active shoulders!

“The Castle”

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio
  • Post Distance to Comments

Conditioning WOD:

“Nancy in a Boat”

5 Rounds For Time

500m Row

15 Overhead Squats (95/65 lbs.)

  • Post Time and Average Split to Comments.

Strength WOD:

30 GHD Sit Ups

Superset:

5 x :45 Plank Hold

5 x 10 Knees to Elbows

Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm and then apply it in competition.  Get in a solid warm up and hone your rowing skills in the Rowing WOD and then attack the Conditioning WOD with your new found efficiency and focus on form.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen” or the necessity to be fresh enough for the thrusters and pull ups in Jackie.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

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.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  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 you attack “Nancy in a Boat” pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the overhead squats unbroken.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  We will re-test “Nancy in a Boat” next week!

Rowing and Strength WOD 3/4/14: 10 x 250m w/ :45r and 5×5 Deadlift @80% – Post Splits and Loads

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Rowing WOD:

Checkout Renegade Rowing at DailyBurn.com!

Checkout Renegade Rowing at DailyBurn.com!

10 x 250m w/ 45 seconds Rest

  • Execute Race Plan
  • Post Splits to Comments

Strength WOD:

5×5 Deadlift @80%

  • Post Loads to Comments

Conditioning WOD:

AMRAP5

21 Double Unders

15 Air Squats

9 Push Ups

  • Post Score to Comments.

The Games Open is here!  What was your game plan for “14.1”?  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Today’s focus is Rowing and Strength.  In the Rowing WOD focus on executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.  In the Deadlifts grip it and rip it, but be sure to lock that breath in and keep good form.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place

Rowing WOD 2/28/14: “Snow Drifts” – Post Distance

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Rowing WOD:

As soon as the ice melts!

As soon as the ice melts!

“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

  • Post distance rowed to comments and thoughts on ratio.

Strength WOD:

EMOM10

3 Power Cleans

  • Touch and Go
  • Ascending heavier than last week.
  • Post Load to Comments.

Conditioning WOD:

EMOM5

2 Snatch Balances

4 Ring Rows

  • Post Load to Comments.

I know there’s no snow drifts out the window, but it is pretty cold.  I can’t wait for it to get warm and for this ice to melt on the Charles River.  I hope you’re fired up for the Open and staying warm inside this weekend.

Today’s focus is the Rowing WOD and more specifically 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!

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.

Have fun with the rowing and attack the Olympic Lifting work if you have time!

Strength WOD 2/27/14: 3×8 Back Squat @72.5% – Post Loads

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Rowing WOD:

Be sure to hit full depth! Work Mobility if you can't!

Be sure to hit full depth! Work Mobility if you can’t!

1 Stroke On / 1 Stroke Off

2 Strokes On / 2 Strokes Off

3 On / 3 Off … (continue pattern)

… 10 On / 10 Off … (reverse pattern back down to 1 On / 1 Off)

  • On strokes are full pressure with suspension
  • Off strokes are a light paddle with perfect sequence
  • Post distance to comments.

Strength WOD:

3 x 8 Back Squat @72.5%

  • Post Load to comments

then, 10 x :30 Handstand Hold

Conditioning WOD:

AMRAP7

20 Calorie Row

20 Double Unders

  • Post time to comments.

The focus of today is Strength, so be sure to get in the Strength WOD of 3×8 Back Squats.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

If everything else is equal, the stronger rower will win.

Get Strong and Have Fun!