Tag Archives: training

Rowing WOD 11/29/13: 4:00 Max Distance, Tabata Squats, 4:00 Max Distance – Post Distances and Total Squats

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Rowing WOD 11/29/13:

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

4:00 Row – Max Distance (2k Pace)

1min Rest

Tabata Air Squats – Max Reps

  • 8 Intervals
  • :20 Work / :10 Rest
  • Count Total Number of Squats

1min Rest

4:00 Row – Max Distance (2k Pace)

Today is an opportunity to work off all the turkey, stuffing, and mashed potatoes you crushed yesterday.  Pick a goal, ideally somewhere around your 2k split, that you’re going to hold every stroke while you row.  If you can focus on consistent pressure and count the number of consecutive strokes you row at that goal split, the 4:00 will be over before you know it.  During the Tabata Air Squats be sure to get full depth and full extension, hip crease below the knee and butt squeezed at the top.  If you short yourself the quads will get blown up and your knees will be aggravated tomorrow.  Fight for perfect form and do as many air squats as possible every interval.  Count the total number of reps completed over all 8 intervals.  Last but not least, try to maintain form and pressure on the second erg piece.  As your legs come back to life, try to bring the split back to where it was in the first piece.

The Renegade Rowing League is coming December 21st!  Have fun and get after it!

Post your total distance for each piece and you total air squats to comments.

Rowing WOD 11/27/13: “King of the Erg” – Post the King and Fastest Winning Split

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Rowing WOD 11/27/13:

Chest to the deck!

Chest to the deck!

“King Of The Erg”

2 Athletes Compete At A Time:

5 Burpee Erg Jumps

300m Row (800m Max)

Win by 5m!  Winner Stays On!

Do you have what it takes to step up to the plate and execute when it counts?  Sport provides us an opportunity to compete and test ourselves and others.  By learning to push someone else, we learn to push ourselves. Don’t let your competitor off easy.  Push them.

Today’s Rowing WOD should be performed with at least three people, but can be a good challenge for the whole gym.  All you need is two ergs.  On 3,2,1 Go! Two athletes begin by doing 5 burpees (jumping over the erg rail each time).  Then the first athlete to get to 300m on the erg wins.  If the race is close, the first athlete to pull ahead by 5 meters after the 300m mark wins.  If no one takes it by 800m the competition is a draw and both athletes get off.  Otherwise the winner stays on to challenge the next athlete in line.  Repeat as long as time allows or until there are no challengers left.  If you don’t have anyone to compete against get in 6 rounds with equal work to rest in between each round.

Post your “King Of The Erg” and the best Average 500m Split of the day to comments.

Rowing WOD 11/26/13: 8x1min w/ 1min Rest – Post Splits

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Rowing WOD 11/26/13:

Renegade Rowing Club starts next Monday! Register Here!

Renegade Rowing Club starts next Monday! Register Here!

8 x 1min w/ 1min Rest As Follows

1′ @24 (2k+5)

1′ @26 (2k+3)

1′ @28 (2k+1)

1′ @30 (2k)

1′ Start and Settle to 2k pace (like race)

1′ 2k pace (like race)

1′ 2k pace (like race)

1′ 2k pace and then sprint last 30sec (like race)

Last week we focused on suspension.  As you warmup today try to feel connected to the footboards and remain weightless on your seat throughout the drive.  Be sure to keep the force horizontal and don’t do any more work than you have to.  For the first half of today’s Rowing WOD you should really emphasize and feel the connection to the erg through your feet.  Feel nice smooth suspension every stroke.

In the second half of this workout focus on the release.  The goal is to suspend and push through the heel/full foot and then just as you finish the stroke keep the balls of your feet attached to the footboards.  We don’t want to rely on the straps to pull us back up.  Our finish should be powerful but in control.  One cue is to point the toes as you finish the stroke.  Also ensure that when you finish the hips aren’t tucking under.  Stay on your sit-bones and transfer the weight to the front of your seat as you swing into the recovery.  I know this is a lot to think about, so don’t get to caught up in it.  Just be smooth and stay connected to the footboards through the bottoms of your feet.

Post your average splits from each piece to comments!

Checkout the Renegade Rowing League below!  If you’re interested in competing this year it will be held on December 21st and January 25th.  You can register online here!  Deadline to register for the first competition is December 18th.

Rowing WOD 11/25/13: 2x15min w/ 5min Rest – Post Distance

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Rowing WOD 11/25/13:

When should you break the elbow? Learn more about the stroke with Renegade Rowing!

When should you break the elbow? Learn more about the stroke with the Renegade Rowing Club!

2 x 15′ w/ 5′ Rest

  • 5′ @ 18
  • 5′ @ 20
  • 5′ @ 22

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.

Post your distance rowed each piece!

Rest Day 11/24/13: How do you introduce rowing to new rowers?

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Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop!

Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop earlier this year!

This past Friday I introduced a new client at the gym to rowing.  I was only using rowing as part of the warmup, but still needed to impart some words of advice on technique and “how to row” without taking the whole session.  I imagine it’s a challenge that a lot of athletes, rowers, and trainers run into.  What do you do with a class or client when there is limited time and you’d like to get them rowing well enough to have fun, push themselves, and walk away having learned something?

Below is a video I made when I was in the Institute for Rowing Leadership a couple of years ago.  One thing I might modify for using this type of intro in a gym setting would be to say the words “Push Away” instead of “Stretch Away” in order to emphasize that rowing is a pushing sport.  Try both though and see what happens.

If you have any good ideas or experiences for introducing rowing in 5min to new rowers or a class of athletes please share to comments!