Tag Archives: training

Rowing WOD 10/6: “Regatta Gone Mad” – 50 Deadlifts, 2k Row, 25 Power Cleans, 2k Row, 50 Push Ups – Post Time

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Rowing WOD 10/6:

“Regatta Gone Mad”

50 Deadlifts (95/65 lbs)

2k Row

25 Power Cleans (95/65 lbs)

2k Row

50 Push Ups

When training for big races rowers will enter two or three events in one day at smaller regattas leading up to their main race.  Think of the Games, going from one WOD to another WOD within a matter of hours.  Now imagine the WODs are back to back 5k rows or back to back 2k rows that are max effort as fast as your mind and body will go.  It sounds crazy but if rowers can get through a couple of long regatta weekends in early October they’re much more prepared when late October rolls around.  When they only have one race to focus on they’re fresh and mentally strong.  Getting through a tough workout can really build your confidence when it comes time to push the intensity on race day.  Today’s Rowing WOD is on the longer side.  Focus on good efficient movement and stay mentally strong during the row.  This will give you a taste of what it’s like to row back to back races at a regatta.

Post your time to comments!

Rowing WOD 10/5: 6 x 4min Race Pace w/ 4min Rest – Post Avg Splits

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Renegade Rowing Team post Race!

Rowing WOD 10/5:

6 x 4min Race Pace

w/ 4min Rest Between

We are now in the thick of it.  Head Race Season!  Whatever race you’re training for, whether it’s a local head race in your back yard or a national level race like the Head of the Charles, now is the time to dial in that race pace and your ability to mentally focus every stroke for 15 to 20 minutes.  Have your race plan in mind for each 4 minute piece and put yourself in the zone as if it were race day.  Breathing is always a good go to when bringing your focus back into the boat or your work on the erg.  For vets and lightweight rowers a stroke rating of 32 to 34 will most likely be race pace.  For novices and bigger rowers that can handle heavier loads a stroke rating of 28-32 will be race pace.

Get after it and post your average splits for each piece to comments!

Rowing WOD 10/3: 6 Rounds for Distance – 1:30 On, 1:30 Off – 7 Thrusters (95/65), ME Row

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Rowing WOD 10/3:

6 Rounds for Distance

1:30 On, 1:30 Off

7 Thrusters (95/65)

Max Effort Row

 

Score is Total Meters Rowed

Today’s Rowing WOD is an opportunity to pick up the intensity and push yourself.  Each round you’ll have 1 minute and 30 seconds to complete 7 thrusters and then row as many meters as possible.  Keep track of how many meters you row each round.  During the rest control your breathing and get focused on the next round.  As you fatigue be sure to keep a solid core in both the thruster and the row.  Don’t collapse, keep a big chest, and use those legs!

Post your total meters to comments.

Rowing WOD 10/2: 12 x :40 On, :20 Off – Post Avg Split and Total Calories

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Are you ready for the Renegade Rowing Club? It’s coming this November!

Rowing WOD 10/2:

12 x :40 On, :20 Off

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 12 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover. 

The first three pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last three pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 12 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

Post your average 500m split and total calories to comments.

Rowing WOD 10/1: 4 x 10min w/ 1min Rest – Post Avg Splits and Focus

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Rowing WOD 10/1:

Congrats to all crews at 2012 Textile River Regatta Yesterday

4x10min w/ 1 min Rest 

As Follows:

4min @18 Steady, 1min @20 Pressure

4min @18 Steady, 1min @20 Pressure

1min Rest 

4min @20 Steady, 1min @22 Pressure

4min @20 Steady, 1min @22 Pressure

1min Rest

4min @22 Steady, 1min @24 Pressure

4min @22 Steady, 1min @24 Pressure

1min Rest 

4min @24 Steady, 1min @26 Pressure

4min @24 Steady, 1min @26 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 Life and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your results from last month.  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 like the 5k.  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!