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.
Why is rowing fun? One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes. Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward, rather than complaining about how much your legs burn.
Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well. Set the monitor for Intervals Variable and enter the work/rest accordingly. This WOD will give you an idea of where you might need to focus your training in the coming months. At the end of today you’ll have three benchmark rowing times that can be used to game other Rowing WODs. These three times will also come in handy if you’re joining the Renegade Rowing Club and training for the Renegade Rowing League and CRASH-B’s! Sign Up for the December 12th Renegade Rowing League here.
Come up with a plan and execute. You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander. If possible grab a friend and take turns coxing each other through each piece. Be consistent with your splits and stroke ratings through each piece. The stroke rating for this workout should be around a 28-32, but everyone needs to find what works. Find your efficient stroke. Novices should focus on one form fix for each piece and work hard for consistency.
Post your Times, Average 500m Splits, and Average Stroke Ratings to Comments along with an answer to this question…
The Original Renegade Rowing Training Partners getting after it!
Partner WOD
4 Rounds For Time:
Partners Alternate between
1. 500m Row
2. Shuttle Sprint, 20 Jump Squats
*PARTNER 1 STARTS WITH A 500M ROW
**PARTNER 2 STARTS WITH A SHUTTLE SPRINT AND 20 JUMP SQUATS
***WHOEVER FINISHES FIRST GETS REST BEFORE HAVING TO SWITCH STATIONS
Rowing is an opportunity to push yourself as an individual and as part of a team. Today’s workout is a partner wod and a good example of how training with a partner can take your effort and performance to the next level. If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.
One partner will start on the rower and one will start on the run. The rower completes the noted distance while the partner sprints a shuttle sprint and does 20 jump squats. For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m. A shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back. The partner that finishes each round first gets time to rest!
Post Time and Team Name to comments!
Checkout the Renegade Rowing League Setup from last year! The RRL starts December 12th at CrossFit Boston. Register here if you’d like to compete! If you’re interested in training for the RRL checkout the Renegade Rowing Club!
Get some ratio at the Renegade Rowing Club starting December 2nd!
If you’re interested in joining the Renegade Rowing Club to train for the Renegade Rowing League and CRASH-B’s please email Coach Pat. The club starts training Friday, December 4th at 6:30am at CrossFit Boston.
Deciding what to eat day-to-day can be challenging. Choosing the best thing to eat – a meal that will give you energy to perform without making you feel too full, sick, or hungry – can be even more challenging. Every workout is different, so how you fuel for each one will be different too. You probably wouldn’t eat the same breakfast before a 2K test as you would before a 10 mile run. Read on for some basic pre-workout meal guidelines and some ideas for before a workout.
Today’s Rowing WOD is all about maintaining consistent pressure and efficiency of movement. We did a similar WOD at the gym a couple of weeks ago and I’ve been meaning to work it in to the programming. A good goal is to try to hold a 2k split for each row. So if your current 2k takes 8:00, your split would be 2:00 /500m. If you can hold your 2k split consistently or perhaps even go faster as the rounds go on you’ll be doing well. Do your best to hold onto the barbell and go unbroken for the Push Press. Be aggressive with your hips to assist/save your shoulders as much as possible. Breathe, Push, and Have Fun! This one is a great challenge!
Post your time and average splits for each row to comments!
Renegade Rowing 