Tag Archives: recruitment patterns

Rowing WOD 10/13: 6 RFT – 250m Row, 15 Wall Balls, 1min Rest – Post Time

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Wicked Good Nutrition’s Alex Black on Wall Balls

Rowing WOD 10/13:

6 Rounds For Time

250m Row (@2k – 2 Pace)

15 Wall Balls (20/14)

1min Rest

Wall balls are great because they’re a pushing movement to counteract the pulling on the erg, but even more important they can mimic the explosiveness and rhythm of the rowing stroke.  During the drive phase of a wall ball you’re driving through the heels and finishing on the toes with full extension of the hips.  As soon as the ball leaves your hands you begin the recovery just like in rowing and your body has a second to gather itself, find balance, breathe, and then begin to load up the legs for the next drive as you catch the ball and sit back into a squat.  In competition you may be focused on cycling through them and bouncing out of the bottom, but in training you can focus on being smooth and adding some control on the way down.  This will give you a sense of the feeling you need during the recovery on the erg.  When rowing we want to stay light on the foot-stretchers as we swing and slide up to the catch.  Just as we approach the catch we should feel the weight start to come on to the big toe/balls of our feet.  Then when we’re ready to connect the chain to the fly-wheel and drive we put all of our weight on the footboards and push through the whole foot trying to suspend from the handle.  As you warmup for Today’s Rowing WOD try to feel these things.  Gaining awareness of our bodies as we move through full range of motion is key to mastering all of the general physical skills we’re developing.

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Rowing WOD 6/20: 4RFT – 750m Row, 15 Push Ups

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Kathryn demos the erg push up!

Rowing WOD 6/20:

4 Rounds For Time

750m Row

15 Push Ups

Whenever we need to transfer energy from our feet to our hands it requires connection through our core and major joints of the hips and shoulders.  Today’s Rowing WOD provides an opportunity to strengthen and develop that shoulder area for better connection through the drive whether you’re rowing or lifting.  Have a game plan and technical focus for each 750m piece.  Ensure you’re engaging those lats!

Chest Touches!

For the push ups, stay connected and keep good form.  If you can go unbroken do it!  If you get fatigued and need to scale, try elevating your hands on the erg.

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The Power of Squats – Daily Challenge 5/7

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The Air Squat

Sarah D’s Firsthand Experience with the Air Squat

The Squat is one of the most important Functional Movements.  Practicing squats daily, even if they’re just air squats with no weight, can prolong our ability to be independent beings as we grow old.  Everyone wants to be able to sit down and stand up whether it’s to the couch or the porcelain throne.

Functional movements are movements that mimic motor recruitment patterns found in everyday life.  They tend to be compound movements involving multiple joints.  For regular people, that means sitting and standing or picking something up off the ground.  Movements also known as squatting or deadlifting.  At Renegade Rowing we learn, train, and continually develop functional movements because they develop the strength and power needed in the sport of rowing and life, but also because it would be impossible to live and row without them.

Daily Challenge 5/7:

Perform 10 Air Squats every two hours throughout the day.

Share your experience in the comments!