Tag Archives: sports

Rowing WOD 3/4/13: “The Castle” – 21min @ Varying Rates – Post Distance and Songs

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Rowing WOD 3/4/13:

“The Castle”

The RRC getting after 2x2k after the holidays!

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio

As we head into the open and games many athletes will need some extra time on the erg to focus on rhythm, timing, and overall form.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post distance rowed to comments along with songs that helped you stick to each rating!

A project that I’ve started thanks to Renegade Rower Mike T. is how to help people feel the proper rhythm and ratio by rowing to music.  Music can motivate us to push hard and row longer, but it can also give us a sense of timing.

If you have Spotify, I’ve created a playlist for each stroke rating.  Each playlist is named “Renegade Rowing @(insert stroke rate)”, so for songs that you could row to at a 20 the playlist is named “Renegade Rowing @20″.  If you have favorite songs that go well at certain stroke ratings please feel free to add to the playlists on Spotify.  Thanks Mike T. for kick starting this project and I hope this helps motivate everyone to find better rhythm and ratio!

20 s/m: Renegade Rowing @20

22 s/m: Renegade Rowing @22

24 s/m: Renegade Rowing @24

26 s/m: Renegade Rowing @26

28 s/m: Renegade Rowing @28

30 s/m: Renegade Rowing @30

32 s/m: Renegade Rowing @32

34 s/m: Renegade Rowing @34

36 s/m: Renegade Rowing @36

Rowing WOD 3/2/13: 3x4min 2k Race Pace w/ 2min Rest – Post Avg Splits

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Rowing WOD 3/2/13:

3 x 4min w/ 2min Rest

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

  • Execute Ideal 2k Race Pace
  • Think about mental toughness needed in the middle of the 2k

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 7min or 8min 2k.  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 2k 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 3/1/13: CF Rowing Total – Post Score

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Rowing WOD 3/1/13:

CF Rowing TotalRR UVM Men Alumni HOCR 2012

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.

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National Erg Standards

Many countries post national standards that athletes need to hit in order to tryout for the national team.  Below I’ve linked to the standards posted online by US Rowing and Rowing Canada.  In the coming month I hope to define Renegade Rowing standards for athletes looking to be competitive in both Rowing and CrossFit.  A good starting place is for athletes to see how they compare to elite rowers.  It’s a goal of mine to find a group of athletes that can train regularly on the water and in the gym without having to rely on hours and hours of steady state.  Would you like to help me?  How far off are you on the 1 minute test, 2k, and 6k?  Feel free to share your thoughts on the subject and what you’d like me to include in the Renegade Rowing Standards.

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Today’s Rowing WOD

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.

Heavy DeadliftThe stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.

Renegade Rowing Team Pushing Their Boundaries!

Renegade Rowing Team Pushing Their Boundaries!

How much Strength and Power do you have?  Your score for the CF Rowing Total will be
Max Average Watts + CF Total Score.

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.

Rest Day 2/28/13: Chicken and National Erg Standards!

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Rest Day 2/28/13:

Chicken!Chicken Scaloppini

Part of training is knowing your body and giving it proper recovery.  Nutrition plays a large role as does sleep.  It’s good to stay fresh by planning and treating your body to an awesome meal.  If that meal is something new and exciting that you haven’t seen in a while, you’ll look forward to recovery days and come back ready to hit training harder.  Below is a great take on chicken that may do just that for you.  Give it a try!  Let us know how it goes!

And National Erg Standards!

Tomorrow I’ll be posting some National Erg Standards and thoughts/questions as to what it would take to be an elite rower who doesn’t just grind out steady state for hours on end.  If you have any thoughts on the subject stay tuned and share as you see fit!

Paleo Chicken Scaloppini w/ Sautéed Arugula

photo 5

This is a quick, fairly easy recipe you can make with ingredients most people have in their homes already. The chicken and arugula together took me a little under an hour to make. The meal together is 240 calories, 14 g fat, 6 g carbs, and 25 g protein. Add a sweet potato or some roasted veggies(pictured above) to round out the meal.

…Click here for the full recipe from Wicked Good Nutrition …

Rowing WOD 2/27/13: 4RFT – 400m Row, 20 Push Ups, 10 Box Jumps – Post Time and Plan

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Rowing WOD 2/27/13:RRC Get Some!

4 Rounds For Time …

400m Row

20 Push Ups

10 Box Jumps (30/24 inches)

To game a WOD or not to game a WOD… Last week we did a fun Rowing WOD that started and ended with the erg.  The middle of that workout included decently heavy snatches, which are one of the most complex lifts.  They must be respected on their own and especially in the middle of a WOD.  One of our regular Renegades from across the country posted his time and apologized for having gamed the rowing portion.  He posted a great score and I say no apology needed.

Lately, I’ve been thinking about that instance as I watch everyone attack these WODs.  TheRR Snatch Catch ability to feel your body pre, during, and post WOD is invaluable.  Is it under a lot of stress?  Has it recovered with enough sleep and nutrition?  Are you feeling great?  These are questions you need to be asking yourself on a regular basis and the answers will play into whether you decide to game a WOD or go all out from 3,2,1, GO!

When approaching a Rowing WOD or any WOD for that matter it helps to develop a game plan just like a 2k race plan.  It may be, that you feel great and are looking for a solid training day, so you decide to go hard and see how long you last.  On the other hand it may be a competition with more WODs to come later in the day, or perhaps it’s preparation for the Open and the Games that are coming up.  Lastly, you may know that you could execute the rowing portion as prescribed, but you want to tackle the other movements, for example the snatch in last weeks WOD.  I believe that’s what our Renegade had in mind and that’s totally fine as long as you know your plan, you commit to it, and you execute.

In today’s Rowing WOD you will have to decide again whether to game it or just go all out.

Mike w/ nice Preparation on the recovery!

Mike w/ nice Preparation on the recovery!

If you are training to drop your 2k time under 7 or 8 minutes I’d love for you to have a game plan.  Look back at last Thursday’s 6x400m intervals and see what you were able to hold.  If you held your 2k race pace for every piece then perhaps you try to do the same here.  If you know push ups and box jumps will drain you, then commit to a game plan that allows for some slippage.  Do the first piece at 2k pace, second piece at a split of 2k+5, third at 2k+7, and fourth at 2k+5.  If you’re still just getting into rowing then work on pulling a consistent split, maintaining form when it gets tough, and be efficient.

Post your time, game plan, and whether or not you executed to comments!