Tag Archives: sports

Rowing WOD 4/9/14: “Hills” 3x10min w/ 4min Rest – Post Distances

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Rowing WOD:

Congrats to the BC Men on taking the Petite Final at the San Diego Crew Classic last weekend. Let's get after it and get some more!

Congrats to the BC Men on taking the Petite Final at the San Diego Crew Classic last weekend. Let’s get after it and get some more!

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @24 s/m

3min @26

2min @28

1min @30

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Rowing WOD 4/8/14: 15 x :20 On :40 off – Post Fastest and Slowest Splits

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Rowing WOD:

Bringing it home in the sprint! Checkout the Renegade Rowing Membership!

Bringing it home in the sprint! Checkout the Renegade Rowing Team!

15 x :20 On :40 Off

Max Pressure

  • Post your fastest and slowest splits to comments.

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for your next 2k which will be about a week before Regionals.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Rowing WOD 4/7/14: 1k, 3×3′ w/ 1′ Rest, 2×3′ w/ 1′ Rest – Post Total Distance and Experience

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Rowing WOD:

Checkout everyone's preparation for the catch!

1k Row

  • @24-26 s/m (note average 500m split)
  • 4′ rest

3 x 3’ On 1’ Off as follows

  • Hold 1k split
  • 3′ @26 s/m, 25 s/m, 24 s/m (rate changes every minute)
  • 3′ @25, 24, 23
  • 3′ @24, 23, 22
  • 4′ rest

2 x 3’ On 1’ Off as follows (holding 1k split):

  • 3′ @26, 24, 22
  • 3′ @24, 22, 20

One thing that all good athletes have in common is a sense of efficiency.  The athlete that can maintain proper mechanics and spend the least amount of energy to complete a task will be able to push harder and farther compared to the athlete that just flies and dies.  Todays Rowing WOD introduces a key concept to being efficient in rowing and may improve your efficiency in longer wods.

Start the workout by rowing 1,000m at 24-26 strokes per minute.  Effort should be about 60% – 75% as if you were jogging a half-mile, don’t go all out.  The average split for the 1k will be your goal split to hold through all of the 3 minute pieces.  Set the monitor for 3′ of work and 1′ of rest.  Each 3-minute piece is broken into 1-minute sections that should be rowed at the designated stroke rating.

In order to hold the goal split while decreasing the stroke rating you must perform a ratio shift.  A ratio shift changes the timing of the stroke on the drive and the recovery.  For example, shifting from 1 on the drive: 2 on the recovery, to 1 on the drive: 3 on the recovery.  This is a challenging workout.  Use it to develop a sense of efficiency.  A proper ratio shift maintains the power per stroke but allows the rower time to breath and prepare for the next stroke.

Post Total Distance and your Experience with ratio shifts.

Below are some pictures of Mike T. after working on staying connected through the finish.  What does your finish look like? Is it efficient?  How fast do your hands move through the finish?  … Just a few things to think about as we continue to work on suspension through the stroke and balanced finishes.

Rowing WOD 4/5/14: For Time – 500m Row; 3Rounds – 7 Thrusters, 7 CTB Pull Ups; 500m Row – Post Time

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Rowing WOD:

Complete all 3 For Total Time …

Coach Tapply warming up for the thruster

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

2. 3 Rounds: 7 Thrusters (85/45 lbs), 7 Chest to Bar Pull Ups

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

This week CFB tested Fran!  The feeling after completing Fran is the same as the feeling after completing a 2k.  That being said, your game plan for both should be similar.  Quick clean start for 10 reps/strokes and then settle into a consistent, smooth pace that you can handle for the whole race.  Your form will have to be on point, you’ll need to focus on breathing, and your mind must be right.  Mental strength will be key and you must be ready to fight off that little voice inside your head with cues like “legs”, “push”, “I can”, “breath”, “swing”, “smooth”…

Today’s Rowing WOD is an opportunity to dial in your form, prepare mentally, and buildRR Thruster consistency in your movement.  Start and finish with a 500m Row that mimics your 2k race plan.  Execute the same split and stroke rating you ideally want to hold on your next 2k.  In between perform 3 flawless rounds of thrusters and pull ups.

A 2k didn’t pop up in this years open, but you can be sure it will pop up at Regionals and the games.  From now until Regionals, Renegade Rowing will be working to improve your form, capacity, and strategy to crush that 2k.  If you plan to be at the top of the podium you will need to crush the erg.  These workouts are a great place to start.  Fit in a couple every week, share your thoughts and results, and you’ll be ready to crush that 2k in competition.

Post your time and average splits for each 500m to comments!

Rowing WOD 4/4/14: 6x2min On, 1min Off – Post Avg Splits

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It's getting warmer! Who's ready to bring these workouts to the water? RRL1k - Register Here!

It’s getting warmer! Who’s ready to bring these workouts to the water? RRL1k – Register Here!

Rowing Wod:

6 x 2min On, 1min Off

  • 3 pieces @32 s/m
  • 2 @34 s/m
  • 1 @36 s/m

When training it can be beneficial to work at a pace greater than you would normally compete in order to gain a greater sense of control and fluidity.  Today’s Rowing WOD is an opportunity to push the stroke rating so that race pace feels smoother and more controlled.  Focus on your breathing for the first couple and when the rating goes up be sure to bring the split down accordingly.  Rowing at higher ratings can send the chain and boat all over the place if you aren’t smooth and horizontal with the hands.  At the finish you’ll need quick hands away to pick up the stroke rating, but don’t let the chain jump up and down or chatter.  During the minute off, paddle at a light 14 to 16 stroke rating to catch your breath and re-focus for the next piece.

Post your Average Splits to comments.