Tag Archives: training

Rowing WOD 5/12/14: 5 x 5min w/ 3min Rest and Handstands – Post Avg Splits and Longest Handstand

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Rowing WOD:

Body Preparation by 1/2 Slide

Body Preparation by 1/2 Slide

5 x 5min w/ 3min Rest as follows …

  • Men Hold 2:00 Split for every piece
  • Women Hold 2:10 Split for every piece
  • Scale as necessary, but choose one split you will hold for all 5 pieces
  • Attempt 3 Handstand Holds for Max Time during the rest

5min @26 s/m, 3min Rest

5min @24 s/m, 3min Rest

5min @22 s/m, 3min Rest

5min @20 s/m, 3min Rest

5min @18 s/m

Today’s Rowing WOD is a chance to work on your control, ratio, and power.  In order to hold one split and stick to the stroke ratings you will have to apply more pressure with the legs on the drive and take longer on the recovery.  Focus on breathing, sitting up, and being smooth.  Have some fun with the handstand and see how long you can go before losing your balance.  Today should not be a max effort day physically, but a chance to gain a little endurance, work on a skill, and own your rowing form.  Be precise, feel the pressure you’re exerting every stroke, and hit that split.

Post your average splits for each piece to comments as well as your longest handstand hold.

Rowing WOD 5/10/14: Row 2k – Post Time, Avg Split, and Stroke Rating

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Rowing WOD:

2k Here We Come!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the Spring season and will give you an idea of how much you’ve improved since our last test over a month ago.  Knowing you 2k time, split, and stroke rating is important.  It will allow you to game Rowing WODs in competition, whether it’s Jackie, a 2k at the Games, or any other Rowing WOD that pops up at local competitions this summer. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!  Let us know if you PR!

Rowing WOD 5/9/14: 7RFD – :30 Row, :30 Rest w/ 3 OH Squats – Post Distances

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Rowing WOD:

Kathryn performing a start! Come learn a start on the Renegade Rowing Team!

Kathryn performing a start! You game for learning a start on the water?

7 Rounds For Distance …

:30 Row (Like 2k Start)

:30 Rest w/ 3 Overhead Squats (115/75 lb)

Today’s Rowing WOD is all about the start of the 2k.  In order to be confident and crisp on your start tomorrow, dial it in today.  The starting sequence is usually a number of shorter strokes that build into longer quicker strokes to really get the flywheel moving and the splits down.  I usually coach a simple 1/2 stroke, 3/4 stroke, full stroke with a high 10 immediately after to get the average split under your 2k goal split.  Try to practice this start each round so you’re ready to crush it tomorrow.  Also, be ready to transition quickly from the erg to the overhead squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat snatch for the first rep is the way to go on the overhead squats.  Be sure to focus on a tight belly and active shoulders.

Post your overall distance as well as distance each round to comments!  Also comment on your start, the number of strokes you like to take, and how low you get the split.

Rowing WOD 5/7/14: 200m Run; 5rds – 1:00 On/ 1:00 Off w/ 5 DL; 200m Run – Post Time and Splits

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Imagine doing this Rowing WOD on the water! The Renegade Rowing Team has begun at CRI!

Imagine doing this Rowing WOD on the water! The Renegade Rowing Team has begun at CRI!

Rowing WOD:

Complete For Time …

1. Buy In: 200m Run

2. 5 Rounds

1:00 Row (@2k Race Pace)

1:00 Rest*

*During the Rest complete 5 Deadlifts (225/155 lb)

3. Cash Out: 200m Run

With a 2k Test coming up on Saturday we want to be building our confidence both mentally and physically.  Today’s Rowing WOD is an opportunity to practice staying fresh and crisp at race pace.  Be consistent each round and settle into the pace, both split and stroke rating, you plan to hold through the body of your 2k.  Scale the deadlifts as necessary so that they are challenging but can be done unbroken while still allowing for enough recovery to hit your splits.  The run at the beginning and the end is a chance to get that breathing going and get fired up to push yourself on Saturday during the start and finish of your 2k.  Focus on breathing, getting the legs down, and quick clean finishes.

Post your overall time and average 500m split for each round to comments.

Rowing WOD 5/6/14: Congrats BC Men’s Rowing! – 15 x :20 On, :40 Off – Post Fastest and Slowest Splits

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Rowing WOD:

Congrats to the Boston College Men's Rowing Team on taking the Team Points Trophy at the New England Rowing Championships on Saturday! Keep up the hard work!

Congrats to the Boston College Men’s Rowing Team on taking the Team Points Trophy at the New England Rowing Championships on Saturday! Keep up the hard work!

15 x :20 On, :40 Off

Max Pressure

  • Post your fastest and slowest splits to comments.

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k which will be happening this Saturday.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!