Tag Archives: row 2k

Rowing WOD 1/7/13: “Snow Drifts” – 2 x 17min w/ 4min Rest – Post Distance

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Rowing WOD 1/7/13:

“Snow Drifts”

RRC Blur2 x 17min w/ 4min Rest

as follows …

5′ @22 s/m, 4′ @24, 3′ @26, 2′ @28, 3′ @26

Last week we hit “The Castle” to focus on 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.

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.

Post distance rowed to comments along with songs that helped you stick to each rating!

Music can motivate us to push harder and row longer, but it can also give us a sense of timing.  We might have to start calling it Music Monday’s if this catches on, but for now just have some fun trying to row to the rhythm of the music.  Please add to the playlists any songs that help you stick to a certain rating and keep pushing hard!

Below is the start of a list of songs for various stroke ratings.  If you were to use a music editing program like garage band to clip the songs into segments then you could perform today’s Rowing WOD completely in time to your favorite jams.

If you have Spotify, I’ve created a playlist for each stroke rating.  Each playlist is named “Renegade Rowing @(insert stroke rate)”, so for songs that you could row to at a 20 the playlist is named “Renegade Rowing @20″.  If you have favorite songs that go well at certain stroke ratings please feel free to add to the playlists on Spotify.  Thanks Mike T. for kick starting this project and I hope this helps motivate everyone to find better rhythm and ratio!

20 s/m: Renegade Rowing @20

22 s/m: Renegade Rowing @22

24 s/m: Renegade Rowing @24

26 s/m: Renegade Rowing @26

28 s/m: Renegade Rowing @28

30 s/m: Renegade Rowing @30

32 s/m: Renegade Rowing @32

34 s/m: Renegade Rowing @34

36 s/m: Renegade Rowing @36

Rest Day 1/6/13: Check your Technique!

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Rest Day 1/6/13:

Anja's back in town and crushing it!

Anja’s back in town and crushing it!

Check your Technique!

What do you need work on?

To start off the new year the Renegade Rowing Club has added some triple pause drills into their warmup to really dial in their body awareness and technique.  Below is a video I took on Thursday morning of the :30 pieces that were programmed last Tuesday.  Listen carefully and you might hear me calling hustles for each Renegade to continue working on the changes they addressed in the warmup.

Use today as an active rest day and take 15 minutes to row light and focus on form.  Make everything feel smooth.  Watch your power curve on the monitor, is it a smooth inverted parabola?  Where’s the peak?  Throw in some pauses on different parts of the recovery.  Be in control of your stroke at all times and maintain good posture.  If you find something that seems jerky or out of control try to change it and make it different.  Experiment a little and have some fun!

Rowing WOD 1/5/13: 6 x 2:00 w/ 1:30 Rest – Post Best Avg Split

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Rowing WOD 1/5/13:

Renegade's at the first RRC Practice of the new year!

Renegades at the first RRC Practice of the new year!

6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League coming up on Saturday, January 19th at 8am?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.

Checkout the racing action from the last Renegade Rowing League!

Rowing WOD 1/4/13: “Row For It!” – 3RFT – 750m Row, 15 Deadlifts – Post time and cues

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Rowing WOD 1/4/13:

“Row For it!” (AKA – Fight For It)

3 Rounds For Time:

750m Row (Race Pace)

15 Deadlifts (40% 1RM)

Members of the RRC getting in a quick AMRAP of jumping jacks, jump squats, and push ups pre-Rowing WOD

Members of the RRC getting in a quick AMRAP of jumping jacks, jump squats, and push ups pre-Rowing WOD

In a 2,000m race the pain really starts to kick in after the first thousand.  If you can be prepared with mental thoughts to stay strong and Fight for your goal split, every stroke for 750m after that first 1k, then you’ll be able to open the flood gates and sprint at 250m to go.  A key to having solid mental thoughts is building confidence in your training leading up to the race.  Have cues to repeat, especially cues that you can attach to specific moments in time or sessions you crushed like today.  We performed this WOD at the beginning of November.  Look back in your training log and see what cues helped.  Use those same mental thoughts and any others you’ve developed since then.  Your goal should be to go faster than you did in November by executing a good race plan and solid mental cues!

In today’s Rowing WOD build and settle to your current 2k split right away.  You want to be in full control of your stroke rating, breathing, and split.  Hold solid, consistent pressure every stroke of each 750m piece.  Know that when things get tough and the pain tells you to stop, you can hold strong and fight for every stroke.  Bring that same focus to your Deadlifts.  Keep a neutral spine and focus on efficient movement through the hips.  Push through the heels and build the speed on the bar as you extend your hips.  Focus on keeping tight abs and feeling the connection of the hips and hands as you pry the bar off the floor.  Try to bring the feeling of a solid deadlift to your rowing and use the cue “heels down” as one motivational thought during that 75om Row.

Post your time to comments and share your mental cues!

Rowing WOD 1/2/13: 5RFT – 250m, 15 Squats, 10 Push Ups, 5 Pull Ups – Post Time

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Rowing WOD 1/2/13:

RRC 20125 Rounds For Time

250m Row, 15 Air Squats, 10 Push Ups, 5 Pull Ups

It’s official!  We have just over a month until CRASH-B’s.  By now you should have tested your 2k a couple of times and know what part of your game plan you need to focus on.  Do you need better focus through the body of the race?  Do you need to work on breathing and settling early on so you don’t fly and die?  Or, do you need to be more aggressive and work on pushing it at the end of the race?  In each 250m interval be disciplined and try to execute as if you were in the middle of a 2k.  Each day from here on out is an opportunity to build your confidence and improve your race plan.

Today’s Rowing WOD is a chance to get in that mind-set and work on some solid body weight conditioning for WOD’s like “Cindy”.  The combination of short rowing intervals and body weight movements should allow you to push the intensity and deal with staying mentally tough as the pain sets in.  Be efficient and get full range of motion.  Hip crease below the knee and hips all the way open at the top of the squat.  Chest to the deck and elbows extended at the top of the push up.  Chin over the bar and elbows extended at the bottom of the pull up.  Be honest and clean with all of your reps and get a solid day of training in.

Post your time to comments!