Tag Archives: training

Rowing WOD 9/22: “C2 Jump Street” – Post Time

Posted on by
Reply

Rowing WOD 9/22:

“C2 Jump Street”

For Time…

500m Row

10 Rail Jumps

400m Row

20 Rail Jumps

300m Row

30 Rail Jumps

200m Row

40 Rail Jumps

100m Row

50 Rail Jumps

Rowing is all about the legs and today’s Rowing WOD means business in that regard.  For the Rail Jumps, unstrap from the erg, stand facing the erg rail, and then jump and land on the rail just like you would a box jump.  If you’re feeling like a fire-breather, have the equipment, and want to step up your game, sub a 24″/20″ Box Jump for the rail jumps and get after it.  Remember to land soft/quiet by cushioning with the legs.

Post your time to comments and let us know how the rail jumps go.

Rowing WOD 9/21: 2 x 2k w/ 5min Rest – Post goal splits for Race Pace

Posted on by
Reply

Thank you to Wade Kimbrough and Again Faster Equipment for the video on the mainsite and in the journal.  I can’t wait to bring the community more rowing action through this blog and events this winter.  Stay tuned for another video and a chance to compete this winter!   -Coach Pat

Rowing WOD 9/21:

2 x 2k w/ 5min rest

1st 2k:

  • 750m @ Race Pace

  • 250m @ 18 spm (paddle light)

  • 750m @ Race Pace

  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k:

  • 750m @ Race pace

  • 500m @ 18 spm (paddle light)

  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  What will it feel like?  How should it be paced?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1,000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rest Day 9/20: Who Motivates You and Why? – Share in Comments

Posted on by
Reply

The Renegade Rowing Team in their lineup!

Rest Day 9/20:

Who Motivates You and Why?

When training or pushing to reach a goal it helps to surround yourself with people who will push you, hold you accountable, pick you up when you fall, and make you your best self.  Last weekend I had the privilege of shoving the Renegade Rowing Team off the dock for their first race on the water.  They are a group of Athletes that came together to challenge the norm and hold themselves to a higher standard.  They came from CrossFit Boston, CrossFit New England, and Community Rowing Inc.   They competed for a spot in the boat, did Rowing WODs on their own, worked toward personal goals in the gym, and put forth a focused effort at every practice.  

Bringing it home in the sprint!

In a matter of 11 practices on the water over two months they learned to row an eight man shell, come together as a team, and race other experienced crews from the Charles River.  They had the second fastest raw time in the Mixed Masters 8+ Event at the Rumble on the River and passed a boat during the head race portion.

Everyone on the Renegade Rowing Team motivates me for their dedication and passion to learn and continually challenge themselves.

Who Motivates You and Why?  

Share in the comments!

Rowing WOD 9/18: 8 x 2:30 On, 1:15 off – Post Distance Rowed and Avg Splits

Posted on by
Reply

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

Rowing WOD 9/18:

8 x 2:30 On, 1:15 Off

  • @28-32 s/m

  • 5k Pace or Faster

  • Be Consistent

  • Row more than 5k

Today’s Rowing WOD builds on last weeks Rowing WOD and is a test of your endurance and stamina.  For those athletes focused more on running, swimming, or biking this can be a good WOD to really keep the intensity up while improving form.

Today’s Rowing WOD is an interval workout aimed at pushing your ability to go hard for a whole 5k, whether it’s on the water, on the erg, or in some other sport.  Set the monitor for 2min 30sec of work and 1min 15sec of rest.  During the rest continue to paddle lightly at 16-18 strokes per minute, this will help you recover, get faster for the next interval, and fine tune your muscle memory of an ideal stroke.  Even towards the end, as fatigue sets in, focus on good form during the piece and on the paddle.  Your goal should be to hold a 5k split or better every piece.  If you’ve never done a 5k, a 5k average split tends to be 5-7 seconds slower than your 2k split.

Post Total Distance Rowed and Average Split for the whole workout to comments.

Rest Day 9/16: How do you track progress?

Posted on by
Reply

Rest Day 9/16:

How do you track progress?

The following is a great post from dietitian Alex Black of Wicked Good Nutrition.  Check it out and respond with thoughts!

“I’m going to drop 10 lbs by summer”. “Time to get rid of this holiday weight”. “I have to be under X weight before the seasons starts”. Many of you may have made goals like these at one point or another, using the scale to measure your progress, and, ultimately, determine your success. I mean, it’s easy to do. You can get a bathroom scale  for as little as 20 bucks, and every time you use it, it’s free! There are some benefits to tracking your weight, but it’s important to make sure you go about it the right way, and don’t neglect other important measures of your overall health and fitness. In this post I’ll explain some of the common measurements used to track progress and give my advice on tracking progress and setting goals.

…Read Entire Post Here…