Tag Archives: sports

Rowing WOD 11/30: “Sculler X” – 5 RFT – 10 Pistols, 10 Inch Worm PU, 10 KB Swings, 10 Calories – Post Time

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The Humbling Pistol

Rowing WOD 11/30:

“Sculler X”

5 Rounds For Time:

10 Pistols (5 each leg)

10 Inch Worm Push Ups

10 Kettle Bell Swings (2/1.5 Pood)

10 Calories on the Erg

  • (How many strokes will this take you?)

Walk the hands out

When rowing on the water balance and single leg strength come into play much more than rowing indoors on the erg.  Exercises like the pistol (single leg squat) really help develop the sense of balance and power needed to move a boat.  Think about making a big turn in a sculling shell mid race, like any of the turns in the Head of the Charles.  A sculler must be able to balance (a.k.a. set) the boat and transfer force to the water.  Those that do this well maintain boat speed around turns and can walk through opponents.  If you can’t do a pistol yet substitute goblet squats.

Keep a firm core

The inch worm is a great stabilizing exercise if you try to keep the hips and torso quiet.  Then when you add the push up, connection of the feet and hands come into play.  Keep that core firm and ensure everything touches and leaves the ground at the same time.  Last but not least there is the kettle bell swing.  Really focus on driving through the heels and activating the glutes and hamstrings while keeping

Full depth push up!

Now hold up!  What about all of the athletes out there that are using rowing as a cross training tool?  You’re in luck.  If you can piece together good efficient movement in the first three movements then you should be able to crush the row for calories at the end of each round.

 

Your goal should be consistent, efficient strokes.  For those that have been working on suspension and have tried a drill like the strap drill, you’ll want to fully suspend throughout each stroke in order to get done in as few strokes as possible.  If you suspend well and can maintain a nice ratio then the rowing part of this workout will become active rest and allow you to breathe.  Don’t get me wrong, 10 calories is not much and you should be pushing the pace, but work on suspension and make the rowing as effortless as possible so you can crush the rest of this Rowing WOD.

Post your time and the fewest number of strokes it took to complete 10 calories!

Rest Day 11/29: Olympic Lifting and Rowing? Thoughts?

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Rest Day 11/29:

Olympic Lifting and Rowing?

What do you think about using Olympic Lifting in training to be a Rower or using Rowing to be a better Olympic Lifter?  Both require speed and power and incorporate similar movement patterns.  However, in rowing you sit down and are in contact with three surfaces.  In Olympic Lifting you are only in contact with two.  In Olympic lifting the goal is to transfer forces vertically and in rowing the goal is to transfer forces horizontally.  Where do you see the most benefit in training with both?  Are there downfalls?

Post your thoughts to comments!

Rowing WOD 11/28: 500m Row, 5 MedBall Cleans, 400m, 10 MBC, 300m, 15 MBC… – Post Time

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Work for fluid triple extension as you “jump” the ball off the ground.

Rowing WOD 11/28:

For Time …

500m Row, 5 Medicine Ball Cleans (20/14 lb)

400m Row, 10 Med Ball Cleans

300m Row, 15 Med Ball Cleans

200m Row, 20 Med Ball Cleans

100m Row, 25 Med Ball Cleans

The ability to work at high intensity depends largely on mechanics and consistency.  If your rowing is smooth and efficient you should be able to push this Rowing WOD and hold sub-2k pace for every piece.  A good goal might be to hold your 2k split for every piece or negative split so that each piece is one split second faster.  Same goes for the medicine ball cleans.  If you can focus on using the legs and hips to move the ball, then your arms will remain loose and fluid providing a greater efficiency of movement.  This will allow you to push the pace and go unbroken for every round.  Try to only pause for brief breaks in between exercises if you have to.  If you don’t have a medicine ball to clean than you could modify with a loaded back pack or just make the movement a Dumbbell Clean.  No matter what focus on good overall movement and ensure you have the mechanics and consistency dialed in during your warmup.

Post your time to comments!

Rowing WOD 10/27: 10 x 250m w/ 1min Rest – Post Avg Splits

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Yeah finish timing! The Renegade Rowing Club warming up as a Team.

Rowing WOD 10/27:

10 x 250m w/ 1 min Rest

  • Row it like your 2k race plan!

Have you ever gone into Fran or Jackie without a game plan?  Perhaps newer folks have, but those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

The second race of the Renegade Rowing League will be on December 15th.  In order to prepare for competing at the 2k distance both in the Renegade Rowing League and the CRASH-Bs come February, the programing will be geared toward different distances and mentalities to build confidence in executing a race plan over 2,000m.

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out 250m Max Row, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Average Splits to comments.

*** Renegade Rowing Club ***

For those attending Renegade Rowing Club tonight we’ll be working on speed deadlifts as part of the warmup and drill section of practice.  We will also review the feet out and banded rowing drill we worked on last week.  Here is an example of what you can do by rowing feet out and banded.

Rowing WOD 11/26: 1k, 3×3′ w/ 1′ Rest, 2×3′ w/ 1′ Rest – Post Total Distance and Experience

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Prepare your body earlier in the recovery for a better catch.

Rowing WOD 11/26:

1k @24-26 s/m (note average 500m split)

4′ rest

3 x 3’ On 1’ Off as follows (holding 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. on Saturday 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.