Tag Archives: Strength

Rowing WOD 9/10/15: RR Warmup, Deadlift, 1/2 Helen, RR Warm Down – Post Splits, Load, and Times

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Rowing WOD:RR-BC Men Deadlift

1. 2k Row @5k+10

2. 1 Mile Run (moderate pace);

3. Deadlift

  • 5@40%, 5@50%, 5@60%
  • Max Reps @70%
  • 5@50%
  • Focus on Form, Rhythm, and Speed on the Drive

4. 1/2 Helen – 3 Rounds For Time…RR-BC Men KB Swing

  • 200m Run
  • 12 KB Swings (1.5 pood/1 pood)
  • 6 Pull Ups

5. 1 Mile Run (easy pace)

6. 2k Row @5k+8

This can be fit into a 2 hour practice with time in between each piece for mobility and rest.  Push yourself, Have Fun, and keep good form.

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for strength and muscular endurance.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in Helen and get that heart rate and breathing up.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running if you’re strapped for time.

Post your load for the Deadlift, score for Helen, and splits held for the rowing and running.

Rowing WOD 9/3/15: 5RM Front Squat, 3/4 Cindy, 2k Row – Post Load, Score, and Split

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Rowing WOD:

BC Men's Crew and I doing a Row, Run, WOD, Run, Row!

Warm Up: 1 Mile Run (moderate pace)

1. 5RM Front Squat

2. 3/4 Cindy – As Many Rounds As Possible in 15min

  • 3 Pull Ups
  • 6 Push Ups
  • 12 Air Squats

Cool Down: 2k Row @5k+3 (Perfect Form)

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup by running a mile and then warming up your front squat.  When you’re ready, attack the front squats and focus on keeping your elbows up, staying connected, and spreading the floor.  During 3/4 Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.  When you cool down on the erg, every stroke should be perfect.  Focus on posture, control, and connection.  Keep level hands, be smooth, and breath.

Post your 5RM Front Squat, Score for 3/4 Cindy, and Average Split for the 2k.

Below is the Boston College Men’s Crew Team testing this WOD out earlier this week.

Rest Day 9/2/15: 15min of Mobility – Share Your Focus

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Rest Day:

BC Men's Crew pushing it out during Cindy

15min of Mobility

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go.  Same thing applies indoors, rowing on the erg.  The only problem with that equation is your positioning.  Are you in a strong position at the catch and finish?  Today is a day to work on mobility and improve that positioning.  Take at least 15 minutes, ideally longer, to work on your tight spots.  What limits you?  Ankle flexion at the catch?  Shoulder mobility at the finish?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

Share your thoughts to comments!

Rowing WOD 9/1/15: 2k Row, 1Mile Run, Deadlift, AMRAP7, 1Mile Run, 2k Row – Post Score and Splits

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Rowing WOD:

BC Men Review Deadlift and Squat form with PVC Pipes outside of CRI's Harry Parker Boathouse last week.

1. 2k Row @5k+5

2. 1 Mile Run @70% Effort;

3. 10 Rounds of 4 Deadlifts @40%

  • Rounds start every 30 seconds
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 7 Minutes

  • 5 Box Jumps (20″ Box)
  • 5 Goblet Squats (45#)
  • 5 Push Ups

5. 1 Mile Run @70% Effort

6. 2k Row @5k+5

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for form and speed on the bar in hopes of transferring power/skill to the boat.  Push hard in the AMRAP and get that heart rate and breathing up.  This was the first practice that the Boston College Men’s Crew Team did with Renegade Rowing last year.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running if you’re strapped for time.

Post your load for the Deadlift, score for the AMRAP, and splits held for the rowing and running.

Rowing WOD 8/28/15: 800m Row; 4RFT – 4 Snatch, 8 Toes to Bar; 400m Row – Post Time

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Rowing WOD:

Renegades practicing their start and settle!

Complete All For Time …

800m Row (Like start of 5k)

then,

4 Rounds Of …

4 Snatch (95/65 lbs.)

8 Toes to Bar (sub V-Ups if no bar)

then,

400m Row (Like finish of 5k)

5k Test is tomorrow!  Move well today, recover well tonight, and crush it tomorrow.  Today’s Rowing WOD is focused on the ends, meaning the start and the finish.  A good start can set you up for a personal best and a solid finish can seal the deal.  The key to a good start is getting the flywheel moving quickly without taxing your body.  That’s where a sprint start comes in.

A sprint start is usually a short stroke, followed by a longer stroke, followed by a full stroke.  We like to say 1/2 stroke, 3/4 stroke, full stroke, or 1/2, 3/4, full.  Some athletes will get even more precise and do a five stroke sprint start, 3/4, 1/2, 3/4, Lengthen, Full.  Once the fan is moving, keep it moving with 7 to 10 high strokes above a 36 stroke rating.  This will bring your average split down.  As long as you keep it quick and light your body won’t feel it.

Grab a training partner and get after it!

However, as soon as you finish your high strokes it is important to settle to your race pace.  Otherwise lactic acid will start to build up and your legs will be on fire.  In today’s Rowing WOD be sure to settle to your 5k pace by 200m in so that you can be ready for the snatches and toes to bar.  Once you get into the last 400m be sure to paddle in at your 5k pace and then sprint all out at the 250m mark by negative splitting.  A good goal would be to have an average split for the last 400m that is faster than the average for the first 800m.

Post your time for the workout and average splits for each piece to comments.