Tag Archives: Strength

S&C WOD 6/19/17: AMRAP7 – 50 DU’s, 5 Burpees, 10 Cal Row – Post Score

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Strength and Conditioning WOD:

Lateral Burpees over the erg might be awesome today! Just saying!

AMRAP7

50 Double Unders

5 Burpees

10 Calorie Row

  • Post time to comments.

The focus of today is Strength, Power, and Breathing.  Be sure to get in the Strength WOD of 5×5 Shoulder Press. If time allows, hit this Strength and Conditioning WOD to practice your mental focus and mind-set for race day.  Work for 7 solid minutes trying to flow and breath through the double unders and burpees.  When you get on the erg be present every stroke and maximize your efficiency and power as if it were the last stroke of the race.

If everything else is equal, the stronger rower will win.

Get Strong and Have Fun!

S&C WOD 6/17/15: AMRAP12 – 12 Air Squats, 9 Push Ups, 6 Box Jumps, 400m Row – Post Score

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Strength and Conditioning WOD:

The RRC attacking the 2k Row!

AMRAP12

12 Air Squats

9 Push Ups

6 Box Jumps

400m Row

  • Post Score to Comments.

Our 2k and the big day is almost here!  June 27th all of our hard work gets put to the test.  Get in some solid work each day from now until then and be sure you’re recovering and feeling good.

Today’s Focus is Strength and Conditioning. Practice full range of motion in all movements.  If your form is solid, then go as fast as possible.  Push the intensity and get fired up like it’s the third 500m of our 2k.

Get after it and have a solid week!

Rowing WOD 6/16/15: 4×1.5k w/ 4min Rest – Post Average Splits

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Rowing WOD:CFRowing Trainer Course Drills

4 x 1,500m w/ 4:00 rest

  • Execute Race Focus
  • Row Each Piece @28-30 s/m at the following paces: 2k+5, 2k+4, 2k+3, 2k+2

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.

Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 2k and Rowing WOD.  Our next 2k will be on Saturday, June 27th!  An Epic Day for sure!

RR Training Plan and Rowing WOD 6/15/15: 4x10min w/ 2min Rest – Post Avg Splits

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Hope you’re all enjoying this Summer weather!  Here is the RR Training Plan for the week.  Keep an eye on the Strength Blocks programmed for Tuesday, Thursday, and Saturday.  They will be body weight movements per your request. Have fun and Get After It!

RR Training Plan 6-15-15

Rowing WOD:

4x10min w/ 2 min Rest 

Pre-Season Tank Session

As Follows:

1. 4min @18 Steady, 1min @20 Full Pressure, 4min @18 Steady, 1min @20 Full Pressure

2min Rest

2. 4min @20 Steady, 1min @22 Full Pressure, 4min @20 Steady, 1min @22 Full Pressure

2min Rest

3. 4min @22 Steady, 1min @24 Full Pressure, 4min @22 Steady, 1min @24 Full Pressure

2min Rest

4. 4min @24 Steady, 1min @26 Full Pressure, 4min @24 Steady, 1min @26 Full 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 Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments since the start of the year.  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.  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!

Strength and Conditioning WOD 6/12/15: Re-Test: “Lil’ Nancy in a Boat” – 3RFT – 500m Row, 15 OHS – Post Time

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Strength and Conditioning WOD:

Jimmy from the Loyola Men's Crew Team working his Shoulder Flexibility in the Overhead Squat last Winter.

Re-Test: “Lil’ Nancy in a Boat”

3 Rounds For Time

500m Row

15 Overhead Squats (75/55 lbs.)

Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm and then apply it in competition.  Get in a solid warm up and hone your rowing skills with a 10min WarmUp on the Erg and then attack this Strength and Conditioning WOD with your new found efficiency and focus on form.

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” or the necessity to be fresh enough for the thrusters and pull ups in Jackie.  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.

When you attack “Lil’ Nancy in a Boat” pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the overhead squats unbroken.  If you know your 2k split, pick a goal split somewhere between 2k and 2k+3.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  Be sure to look back at your results from last week and try to beat your score this week!