Tag Archives: recruitment patterns

Rest Day 9/5/13: 15min of Mobility – Share Your Focus

Posted on by
2

Rest Day 9/5/13:

BC Men's Crew pushing it out during Cindy

BC Men’s Crew pushing it out during Cindy

15min of Mobility

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go.  Same thing applies indoors, rowing on the erg.  The only problem with that equation is your positioning.  Are you in a strong position at the catch and finish?  Today is a day to work on mobility and improve that positioning.  Take at least 15 minutes, ideally longer, to work on your tight spots.  What limits you?  Ankle flexion at the catch?  Shoulder mobility at the finish?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

******************

Here’s a glimpse of practice this week for the Renegade Rowing Team!  They race at the Rumble on the River, September 15th at Community Rowing Inc.  Come cheer them on!

Rowing WOD 9/4/13: 2k Row, 1Mile Run, 5min Deadlift, AMRAP7, 1Mile Run, 2k Row – Post Score and Splits

Posted on by
5
A little warm up 2k! Get After It!

A little warm up 2k! Get After It!

Rowing WOD 9/4/13:

1. 2k Row @5k+5

2. 1 Mile Run @70% Effort;

3. 10 Rounds of 4 Deadlifts @40%

  • Rounds start every 30 seconds
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 7 Minutes

  • 5 Box Jumps (20″ Box)
  • 5 Goblet Squats (45#)
  • 5 Push Ups

5. 1 Mile Run @70% Effort

6. 2k Row @5k+5

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for form and speed on the bar in hopes of transferring power/skill to the boat.  Push hard in the AMRAP and get that heart rate and breathing up.  This is the first practice that the Boston College Men’s Crew Team did with Renegade Rowing.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running if you’re strapped for time.

Post your load for the Deadlift, score for the AMRAP, and splits held for the rowing and running.

Rowing WOD 9/3/13: 4k, 3min Rest, 2k – Post Goal and Splits

Posted on by
2

Rowing WOD 9/3/13:

A little warm up 2k! Get Ready!

A little warm up 2k! Get Ready!

4k Row @5k+5 Pace

3min Rest

2k Row @5k Pace

Our next 5k Re-test is coming up at the end of the month.  Let’s get after it!

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for both.  If possible drop the split you pull every stroke from the 4k to the 2k by 5 split seconds.  Go from a pace of 5k+5 to 5k with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for the first piece and work hard on consistent pressure for the second piece.

Post your Average 500m Splits to Comments along with your goal splits for each piece.

Why is Rowing Fun? … For me it’s seeing the movement patterns we train every single day in the gym transfer into on graceful, powerful, continuous movement on the water.

Keep an eye out for tomorrows Rowing WOD and catch a glimpse of all the fun the Boston College Men’s Crew Team is having!

Rowing WOD 7/26/13: 7 x :45 Row w/ 2min Rest, Heavy C&J – Post Splits and Loads

Posted on by
2

Rowing WOD 7/26/13:

Stick that landing with elbows up!

Stick that landing with elbows up!

Max Effort

7 x :45 Row w/ 2min Rest

During each rest perform a heavy clean and jerk.

Olympic lifters are known for their power and speed, two skills required to move boats fast.  Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting.  Be sure to warmup on the erg and platform before attempting this max effort workout.

Perform a 45 second row all out and then during the two-minute rest attempt a heavy clean and jerk.  Focus on a strong core and keeping your hips connected to your hands.

Post your splits and loads for each movement.

Rowing WOD 6/17/13: 4x8min Tech Row, 3×10 Strokes – Post Focus and Distance

Posted on by
Reply

Rowing WOD 6/17/13:J Row

4 x 8min Technique Row w/ 4min Rest

then

3 x 10 Strokes – Max Distance

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 10 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:10 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

To finish up the workout make 3 attempts at 10 strokes to see how far you can go and how efficient you can apply your power.

Post your technique focus and distance rowed in 10 strokes.  What stroke rating did you row at?