Tag Archives: rowing

Rowing WOD 7/2: 2x15min w/ 5min Rest – Post Distances for Each Piece

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Rowing WOD 7/2:

2 x 15min w/ 5min Rest

  • 5′ @ 18 spm

  • 5′ @ 20

  • 5′ @ 22

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.

Post your distance rowed each piece!

Rest Day 7/1: Why do you erg? Share in 1 sentence or less!

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Rest Day 7/1:

Why do you erg?

We all have our reasons for using the Concept2 Ergometer.  Is it to be faster in a boat, faster in a workout, fitter, stronger, better at another sport?

Share your story in 1 sentence or less!

I erg because it allows me to stay fit, be a better coach, and share my passion for fitness and rowing with others.

Rowing WOD 6/30: 21-15-9 Row for Calories, Power Clean, Push Up – Post Time

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A Renegade Rower killing the Power Clean!

Rowing WOD 6/30:

21-15-9

Row for Calories

Power Clean 95/65

Push Up

Rowing requires power and endurance.  Today’s Rowing WOD is focused on that power.  Keep a solid core and really stand up off of those footboards.  Try to feel like you’re suspending yourself weightless just above the seat without losing contact.  Keep that force horizontal.  Be sure to transfer that feeling of full body connection to your cleans and push ups.

Check out the video below for a couple of my favorite rowing drills as well as a drill for feeling that suspension.  If you don’t have time to watch the whole thing fast forward to minute 4:30 for the suspension section.

Post your time to comments.

Rowing WOD 6/29: 7 x 2min w/ 1:30 Rest – Post best split and stroke rate!

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Rowing WOD 6/29:

6 x 2min w/ 1:30 Rest

1st @28 spm

2nd @28

3rd @30

4th @30

5th @32

6th @32

7th @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 in an upcoming summer competition.

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

Rest Day 6/28: Updating Your Erg and What’s up w/ Coconuts?

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Rest Day 6/28:

Update your Erg to use Undefined Rest during a Rowing WOD!

Checkout the video below for how to update the firmware on your Performance Monitor.  First you’ll need to download the Concept2 Utility software from concept2.com.  After that follow the steps in the video and you’ll be good to go.  While your monitor is updating you can also do some maintenance on the erg by cleaning the rail, cleaning the wheels on the seat, and oiling the chain.

Once you’ve updated the monitor you’ll be able to do workouts like yesterday’s Rowing Wod without the need of an extra clock.

What’s up with Coconuts?

Below is an excerpt from Renegade Dietician Alex Black on coconuts…

Once shunned due to its high saturated fat content, coconut has been regaining favor recently. There was a New York Times article on coconut oil last year, and it has been embraced by vegans and followers of the Paleolithic (caveman) diet alike. According to the Coconut Research Center, coconut fruit and its variety of products can heal or prevent a slew of medical conditions. So can coconut really be this awesome super food or is it all hype?  … Read More at Wicked Good Nutrition …