Tag Archives: rowing

Rest Day 12/29/13: What were your goals in 2013?

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Checkout the Juniors getting after it at the Renegade Rowing League!

Checkout the Juniors getting after it at the Renegade Rowing League!

What were some of your big goals for 2013?  Did you achieve them?

As 2013 comes to a close it’s a good time to look back on the year and reflect on what we’ve accomplished.  Did you have a goal for the year?  A New Year’s resolution perhaps?  How did that go?  It’s time to start thinking about what you’d like to accomplish next year.  Start by looking back at December.  Did you set an appropriate goal?  Was it positive, specific, and controllable?  Try to figure out what you did well to work toward that goal and what you need to improve.

One thing I have been working on and will continue to work on  is setting appropriate smaller goals that can help me on my way to a larger goal.

Share your successes and thoughts!

Rowing WOD 12/28/13: 4x1k w/ 2:30 Rest – Post Splits and Times

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Rowing WOD 12/28/13:

Heat 2 of the Renegade Rowing League!

Heat 2 of the Renegade Rowing League!

4 x 1k w/ 2:30 rest

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.  Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next rowing WOD. Below are some goals and times to think about.

Post your splits as well as your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

Rowing WOD 12/27/13: “Beach Burner” – Post Time

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Rowing WOD 12/27/13:

The Ladies getting after it in Heat 1 of the Renegade Rowing League last Saturday!

The Ladies getting after it in Heat 1 of the Renegade Rowing League last Saturday!

“Beach Burner”

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Rowing WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round.  This week I am lucky enough to travel down to Ft. Lauderdale for a quick vacation.  Last year we found a great workout area on the beach with about 10-15 workout stations.  We chose 7 of our favorites and went at it with a 400m run in between each.  You might not be doing this one at the beach, but it should be just as fun.  Try to remain consistent on your 500m intervals.

Post your time to comments!

Rowing WOD 12/26/13: 6RFT – 10 Push Ups, 250m Row, 10 Pull Ups – Post Time

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Rowing WOD 12/26/13:

The Ladies from North Shore CrossFit's Rowing Club getting after it last Saturday at the Renegade Rowing League!

The Ladies from the NSCF Rowing Club getting after it last Saturday at the Renegade Rowing League!

6 Rounds For Time …

10 Push Ups

250m Row (@2k Pace)

10 Pull Ups

:30 Rest After Each Round

Now that Christmas Day has passed it’s time to get back to work.  We’ve got a few more solid days left in 2013, so let’s make the most of them!  Today’s Rowing WOD is a chance to commit to your new 2k split from last Saturday and work on digging deep when the going gets tough.  Every round is an opportunity to fight for that split, just like in the third 500m of a 2k.  Focus on good form with the push ups and pull ups to strengthen our shoulders in different planes and promote good connection through the core.  Attack each round like it’s your last and rely on that 30 seconds of rest to reset and do it all again.  A good goal is to go sub 20 minutes.

Have fun and do good work!

Post your time and splits to comments.

Rest Day 12/25/13: Merry Christmas and Happy Holidays!

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Merry Christmas and Happy Holidays from Renegade Rowing!

Santas Rowing

The holidays are a time to spend with family, so we’re not going to do anything to crazy today.  I’d rather everyone go sing some carols and drink some egg nog than row today.  If you must have some fun, test your peak power with a few family members.  Maybe you can show the sport to someone new!

The Peak Power Test will give you a sense of the raw power you can put into one stroke. For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Post your Max Watts and/or your favorite Christmas Tradition!