Tag Archives: row 2k

RR Training Plan 5/11/15 and Rowing WOD 5/11/15: 5x10min w/ 30sec Rest – Post Splits

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Had some great fun coaching a corporate row for YPO of Alberta, Canada!

Had some great fun coaching a corporate row for YPO of Alberta, Canada!

Here’s the plan for the week!  Get after it and have fun!

RR Training Plan 5-11-15

Rowing WOD:

5x10min w/ 30sec Rest 

@18-22 for All 

(75% Effort, aware of breathing)

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments for the month of November.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.

Post your Average Splits and what you plan to focus on in the coming weeks!

Rowing WOD 5/9/15: 4x8min w/ 4min Rest – Post Focus and Avg Splits

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Rowing WOD:J Row

4 x 8min w/ 4min Rest

@26-28 s/m (2k+4 to 2k+6)

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 + 5 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:05 /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.

Post your technique focus and average splits to comments.

S&C WOD 5/8/15: 4RFT – 500m Row, 10 DL – Post Time and Splits

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Strength and Conditioning WOD:

Have you thought about joining the RRC? Also, don't forget to register for the RRL on Saturday, 1/24/15!

4 Rounds For Time

500m Row

10 Deadlifts 225/155

We did this WOD earlier this year.  Today is a competition day.  Look back at your results and come out firing.  Be sure to comment with any improvements and if you PR’ed!

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Post your time and splits to comments.

Join Renegade Rowing on the Water this Summer! – Sign Up Here!

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RRT Prepping for there epic end of term Renegade Rowing WOD last year.

RRT Prepping for their epic end of term Renegade Rowing WOD last year.

Renegade Rowing Team

The Renegade Rowing Team is an opportunity to take your training to the next level and have some fun with other athletes outside of the gym.  The Renegade Rowing Team will practice two nights a week from 6:45pm − 8:15pm on Tuesdays and Thursdays starting in June.  Practices are held at Community Rowing’s Harry Parker Boathouse in Brighton, MA. Our goal is to learn to scull in quads on the water and become competitive enough to race this Fall. Each member of the RenegadeRowing Team will be expected to set goals both as individuals and as a team.  Joining the Renegade Rowing Team is an opportunity to improve your training as well as everyone else’s.  Learn to row and race with your friends!

Renegade Rowing Team

Get Strong, Get Fit, and Row Fast with Renegade Rowing!

S&C WOD 5/6/15: 1k Row, 25 Burpees, 1k Row, 25 Burpees – Post Time

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Catching Crabs and Learning to Row at a Corporate Row last week. Who remembers their first time on the water?

Catching Crabs and Learning to Row at a Corporate Row last week. Who remembers their first time on the water?

Strength and Conditioning WOD:

Complete for Time:

1k Row @22s/m

25 Burpees

1k Row @24s/m

25 Burpees

Happy Wednesday everyone!  I hope you’ve been enjoying this warm weather.  Here is a little challenge I dreamed up if you’re game.

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.

Setup a clock and give it your best to get us over the hump!

Post your time to comments!