Tag Archives: training

Rowing WOD 3/6/13: 3RFT – 300m Row, 20 Thrusters, 10 Pull Ups – Post Time

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*** Are you in the Greater Boston Area?  Would you like to Row and Race on the Water? ***

Want to Race on the Water?

Want to Race on the Water?

Come to the Renegade Rowing Info Session at CrossFit Boston Iron and Grit this Saturday at 8:30am!  Email Coach Pat for more information. ***

Rowing WOD 3/6/13:

3 Rounds For Time …

300m Row

20 Thrusters (45#/35# Barbell)

Coach Tapply warming up for the thruster

Coach Tapply warming up for the thruster

10 Pull Ups

When you look at a Rowing WOD how do you break it down?  What part of the workout will you attack and what part will you game?  Or, are you a well-rounded athlete ready to attack it all?  Will you drop the hammer all the way through each 300m piece or will you try to save some juice in your legs for the thrusters?

Today’s Rowing WOD is a great opportunity to go all out and see what you’ve got in the tank.  Be sure to mobilize those hips so the thrusters can be smooth and efficient.  If you’ve been working on linking kipping pull ups or putting the butterfly into play then today is a great day to make it happen.

RR Thruster 2Best advice I can give is to have a plan for each 300m piece.  When we race a 2k, the start is important because it sets us up for the body of the race and in this case all of the thrusters and pull ups.  Use each rowing piece as an opportunity to practice your 2k start.  Starting 3-5 strokes, 7-10 high, and then settle at your 2k pace.  If you do this effectively you’ll settle, be consistent, get your breath going, and be ready to hop off the erg with some pop left in your legs for those thrusters.

Post your overall time and average splits for each 300m piece to comments.

**If you would like to use the erg as your clock and have a record of each 300m piece then setup your workout using intervals distance: 300m and Undefined Rest**

Rowing WOD 3/5/13: 4x1k w/ 4min Rest – Post Fastest and Slowest Times

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*** Are you in the Greater Boston Area?  Would you like to Row and Race on the Water? ***

Renegade Rowing Team getting their point to start the Rumble on the River

Renegade Rowing Team getting their point to start the Rumble on the River

Come to the Renegade Rowing Info Session at CrossFit Boston Iron and Grit this Saturday at 8:30am!  Email Coach Pat for more information. ***

Rowing WOD 3/5/13:

4 x 1k w/ 4:00 rest

  • Execute Race Pace
  • Row like it’s the middle 1,000m of a 2k

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. Below are some goals and times to think about.

Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

Rowing WOD 3/4/13: “The Castle” – 21min @ Varying Rates – Post Distance and Songs

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Rowing WOD 3/4/13:

“The Castle”

The RRC getting after 2x2k after the holidays!

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio

As we head into the open and games many athletes will need some extra time on the erg to focus on rhythm, timing, and overall form.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.

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”.  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.

Post distance rowed to comments along with songs that helped you stick to each rating!

A project that I’ve started thanks to Renegade Rower Mike T. is how to help people feel the proper rhythm and ratio by rowing to music.  Music can motivate us to push hard and row longer, but it can also give us a sense of timing.

If you have Spotify, I’ve created a playlist for each stroke rating.  Each playlist is named “Renegade Rowing @(insert stroke rate)”, so for songs that you could row to at a 20 the playlist is named “Renegade Rowing @20″.  If you have favorite songs that go well at certain stroke ratings please feel free to add to the playlists on Spotify.  Thanks Mike T. for kick starting this project and I hope this helps motivate everyone to find better rhythm and ratio!

20 s/m: Renegade Rowing @20

22 s/m: Renegade Rowing @22

24 s/m: Renegade Rowing @24

26 s/m: Renegade Rowing @26

28 s/m: Renegade Rowing @28

30 s/m: Renegade Rowing @30

32 s/m: Renegade Rowing @32

34 s/m: Renegade Rowing @34

36 s/m: Renegade Rowing @36

Rowing WOD 3/2/13: 3x4min 2k Race Pace w/ 2min Rest – Post Avg Splits

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Rowing WOD 3/2/13:

3 x 4min w/ 2min Rest

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!

  • Execute Ideal 2k Race Pace
  • Think about mental toughness needed in the middle of the 2k

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 7min or 8min 2k.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your 2k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your average 500m splits for each piece to comments!

Rowing WOD 3/1/13: CF Rowing Total – Post Score

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Rowing WOD 3/1/13:

CF Rowing TotalRR UVM Men Alumni HOCR 2012

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.

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National Erg Standards

Many countries post national standards that athletes need to hit in order to tryout for the national team.  Below I’ve linked to the standards posted online by US Rowing and Rowing Canada.  In the coming month I hope to define Renegade Rowing standards for athletes looking to be competitive in both Rowing and CrossFit.  A good starting place is for athletes to see how they compare to elite rowers.  It’s a goal of mine to find a group of athletes that can train regularly on the water and in the gym without having to rely on hours and hours of steady state.  Would you like to help me?  How far off are you on the 1 minute test, 2k, and 6k?  Feel free to share your thoughts on the subject and what you’d like me to include in the Renegade Rowing Standards.

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Today’s Rowing WOD

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.

Heavy DeadliftThe stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.

Renegade Rowing Team Pushing Their Boundaries!

Renegade Rowing Team Pushing Their Boundaries!

How much Strength and Power do you have?  Your score for the CF Rowing Total will be
Max Average Watts + CF Total Score.

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.