Tag Archives: row 2k

Rowing WOD 12/24/13: 8x500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD 12/24/13:

Abby getting after it at the Renegade Rowing League last Saturday!

Abby getting after it at the Renegade Rowing League last Saturday!

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

With our first 2k of the winter in the bag and Christmas upon us, this is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work before the holiday.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 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 12/22/13: Congrats Competitors! Did you PR?

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The Renegade Rowing Cup is ready! Are you?

The Renegade Rowing Cup is ready! Are you?

Congratulations to all those that came out to compete at the Renegade Rowing League yesterday!  We had a total of 20 competitors from Juniors to Veterans throwdown for a glorious 6 to 8 minutes.  Checkout the results and the videos below.  Congrats to Alan who was the fastest male with a time of 6:45.4 and Erin who was the fastest female with a time of 7:27.2.  If you’d like to join them in chasing glory, register for the second race of the Renegade Rowing League on January 25th.

Renegade Rowing League Results 12-21-13

Rowing WOD 12/21/13: Row 2k! – Post Results

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Rowing WOD 12/21/13:

Get After It!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our first test of the winter season and will give us a baseline to work off of and use in pacing future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!

Rowing WOD 12/20/13: 500m Row; 3Rds – 5 Power Clean, 10 Burpee Broad Jumps; 500m Row – Post Time and Splits

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Rowing WOD 12/20/13:

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who's ready for tomorrow?

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who’s ready for tomorrow?

All For Time …

1. 500m Row (like start of 2k)

2. 3 Rounds Of:

  • 5 Power Cleans (135/95 lbs)
  • 10 Burpee Broad Jumps

3. 500m Row (like finish of 2k)

Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips.  Treat each 500 as if they were your ideal 2k.  For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace.  During the Power Cleans and Burpees work on efficient movement and connection through your hips.  Try to go unbroken and consistently jump the same distance for each broad jump.  If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning.  As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace.  When you hit the last 250m start to negative split and practice your sprint for the finish.

Post your overall time to complete all three parts to comments along with your average split for each 500m.

Rowing WOD 12/17/13: 6x650m w/ 1:45 Rest – Post Avg Splits

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Rowing WOD 12/17/13:

The Shallow V

The Shallow V

6 x 650m w/ 1:45 Rest

  • FOCUS: RACE STRATEGY

Are you ready for your next 2k?  Our’s will be this Saturday, December 21st, at the first race of the Renegade Rowing League for this Winter.  Make sure you have a game plan going in. Use today’s Rowing WOD to test out different strategies and build confidence in your rowing. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  Keep after your training as we go through December and the Holidays.  It will be January before you know it and CRASH-B’s is right around the corner.  There will be more to come on preparing for the 2k.

Post your average splits for each piece to comments!