Tag Archives: row 2k

Rowing WOD 5/31/14: 4 x 3min w/ 2min Rest – Post Splits

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Rowing WOD:

Hope you have an awesome weekend! Bring on Summer!

Hope you have an awesome weekend! Bring on Summer!

 4 x 3min w/ 2:00 Rest

Execute Ideal 1k Race Pace

  • Be consistent but bring the intensity

We performed a similar Rowing WOD back in March and April as a way of building consistency at hitting our goal 2k pace.  This time we’re using it to build our consistency at our goal 1k pace.   Look back to see how you did and bring your best for today’s Rowing WOD.  This will get tough with a faster pace, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next 1k or perhaps your next “Jackie”.

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 3min or 4min 1k.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your 1k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your average 500m splits for each piece to comments!

Rowing WOD 5/30/14: 5RFT – 2min Row, 20 Sit-Ups, 10 Box Jumps – Post Time

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Rowing WOD:

RRT practicing the release in singles!

RRT practicing the release in singles!

5 Rounds For Time …

2:00 Row @2k+20

20 AbMat Sit-Ups

10 Box Jumps (24/20 in.)

Hello Summer!!!  It’s been a solid couple of weeks of training.  Regionals are this weekend, Memorial Day “Murph” came and went, and now some of us might be a little sore and recovering from the change in seasons.  It’s always good to keep moving even if we’re feeling sore to promote proper recovery and keep our consistency in training.  Rowing, especially after a hard day of training, is a great way to recover and warm down.  It can be very effective at flushing out metabolic waste and resetting our bodies.  Next time you hit a benchmark WOD be sure to take 5 minutes to row lightly afterwards.

Today’s Rowing WOD is all about getting some aerobic work in, executing your control on the erg, and working some skill with the box jump.  During the 2 minute row fight for control and consistency in both your form and the amount of effort you put into each stroke.  Hold a split that is 20 seconds slower than your 2k split.  Try to stay long and fluid without pausing anywhere, especially at the finish.  Those hands should come in at one speed and swing away at the same speed with no pause at the body.  Find a consistent pace for the sit-ups and be sure to achieve full range of motion.  On the box jumps try to rest on top and rebound off the floor.  No matter what land soft on the box with your knees out.  Focus on using your hands to scoop yourself out of the bottom as you jump.

Move well, be consistent, and have some fun!

Post your time and your splits for each round to comments.

Rowing WOD 5/28/14: “Farm Erg” – 4RFT – 1k Row, 100m Farmer Carry – Post Time

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Rowing WOD:

How will you carry the erg?

“Farm Erg”

4 Rounds For Time

1k Row

100m Farmer’s Carry (w/ Erg if Possible; otherwise {1.5/1 pd} each hand)

The Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

It’s finally feeling like summer!  If you can get outside and you have an area to walk 100m with the erg then do it!  Otherwise you can sub a farmer’s carry with kettle bells in each hand.

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 1 or 2 split seconds.  In other words, row each piece at a pace of 2k+1 or 2k+2.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check here to find out how to update this feature on your monitor.

Post your time and splits.  Let us know how you carried the erg!

Rowing WOD 5/27/14: 5 x 500m w/ 2min Rest – Post Splits

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Rowing WOD:

Rowing Warmup at CFB

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ Sub 2k Split

5th – @ 1k Split

We’ve attacked a similar Rowing WOD a few times this past winter.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to focus on a few tactical aspects of the 1k and get in some solid race pace work.  Try to keep a consistent pace over all 5 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the previous piece.

As a quick review for novice rowers, race pace over 1,000m will be at a stroke rating of 30 − 34 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

Rest Day 5/25/14: What are you training for this Summer?

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Rest Day:

Renegade Rowing Team enjoying an early morning row!

What are you training for this Summer?

As we come to the end of the spring season it’s time to look forward to the Summer.  What will you be training for?  A competition? A race? A wedding?  Please share your goals for this Summer in the comments.

Good Luck to all High School Rowers competing this weekend in championship regattas and all College Rowers competing at the ACRA Championships.

Have Fun!