Tag Archives: sports

Rowing WOD 10/3: 6 Rounds for Distance – 1:30 On, 1:30 Off – 7 Thrusters (95/65), ME Row

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Rowing WOD 10/3:

6 Rounds for Distance

1:30 On, 1:30 Off

7 Thrusters (95/65)

Max Effort Row

 

Score is Total Meters Rowed

Today’s Rowing WOD is an opportunity to pick up the intensity and push yourself.  Each round you’ll have 1 minute and 30 seconds to complete 7 thrusters and then row as many meters as possible.  Keep track of how many meters you row each round.  During the rest control your breathing and get focused on the next round.  As you fatigue be sure to keep a solid core in both the thruster and the row.  Don’t collapse, keep a big chest, and use those legs!

Post your total meters to comments.

Rowing WOD 10/2: 12 x :40 On, :20 Off – Post Avg Split and Total Calories

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Are you ready for the Renegade Rowing Club? It’s coming this November!

Rowing WOD 10/2:

12 x :40 On, :20 Off

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 12 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover. 

The first three pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last three pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 12 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

Post your average 500m split and total calories to comments.

Rowing WOD 10/1: 4 x 10min w/ 1min Rest – Post Avg Splits and Focus

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Rowing WOD 10/1:

Congrats to all crews at 2012 Textile River Regatta Yesterday

4x10min w/ 1 min Rest 

As Follows:

4min @18 Steady, 1min @20 Pressure

4min @18 Steady, 1min @20 Pressure

1min Rest 

4min @20 Steady, 1min @22 Pressure

4min @20 Steady, 1min @22 Pressure

1min Rest

4min @22 Steady, 1min @24 Pressure

4min @22 Steady, 1min @24 Pressure

1min Rest 

4min @24 Steady, 1min @26 Pressure

4min @24 Steady, 1min @26 Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Life and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your results from last month.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces like the 5k.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Average Splits and what you plan to focus on in the coming weeks!

Rest Day 9/30: Go see a regatta! – Share which one you plan to see!

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Rest Day 9/30:

Go See a Regatta!

October is full of awesome regattas all over the country.  Checkout this site to find one near you!

https://www.regattacentral.com/

Pick one, go check it out, and report back with what you saw/experienced!

Rowing WOD 9/28: 5 x 5:00 w/ 2:00 Rest – Post Avg Splits

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Rowing WOD 9/28:

5 x 5:00 w/ 2:00 Rest

Max Pressure @ 5k to 5k-2

This weekend is the Textile River Regatta and the start of one of the busiest rowing months on the water.  From here on out there are regattas every weekend in October.  Today’s Rowing WOD is a chance to dial in that race pace and really get after it.  Focus on consistency each piece and breathing during your recovery.  Your goal should be to pull the same split every piece.

Post your average splits to comments.