Tag Archives: training

Video Review: How can Kevin help you?

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How’s it going Renegades? Today we’re taking a look at Kevin mid race. This is a video review that I put together to help him and you develop your stroke and find new areas to improve upon. I’ll be posting regular video reviews about once a week, usually on Thursdays. If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in the comments. If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to pat@renegaderowing.com.

Also, if you’d like to join in the fun in person, the Renegade Rowing Club practices every Monday morning at 6am and Wednesday evening at 6pm.  There will be new days and times starting in March, so keep an eye out. Everyone is welcome, just let me know via email – pat@renegaderowing.com, and I can get you the details on how to get started and join the group. Share your thoughts to comments and get fired up for CRASH-B 2015!

Strength and Conditioning WOD 2/18/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

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Strength and Conditioning WOD:

The RRC attacking the 2k Row at the end of yesterday's practice. Renegade Rowing League is coming up, Register Now!“Rowing Helen”

3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace.  Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow.  A good goal would be holding a 2k-1 pace for the 500m pieces.

We’ve done this WOD a couple of times this winter.  Today is an opportunity to compete against yourself and everyone else on your team to have better form and go faster for Rowing Helen. Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.

Rowing WOD 2/17/15: 4x8min w/ 4min Rest – Post Focus and Avg Splits

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Rowing WOD:J Row

4 x 8min w/ 4min Rest

@26-28 s/m (2k+4 to 2k+6)

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 5 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:05 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

Post your technique focus and average splits to comments.

RRTP and S&C WOD 2/16/15: 4RFT – 10 Box Jumps, 10 Push Ups, 20 DU, 15 Cal Row – Post Time

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Howdy Renegades!  Did everyone make it out of our weekly blizzard alive?  I hope you all enjoyed the snow this weekend and you’re ready to kick some butt as we head toward CRASH-B 2015!  Here is the training plan for the week:

RRTP 2-16-15

Nick and Thor all Smiles

Nick and Thor all Smiles

Conditioning WOD:

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

20 Double Unders 

15 Cal Row

Snapshot of training for the week of 2-16-15

Snapshot of training for the week of 2-16-15

The 2015 CRASH-B Indoor World Rowing Championships is coming on March 1st!  What is your goal?  What do you need to do to PR?  What can you improve and how will you do better over the next week?

RR CRASH-B Coach PatCheckout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s in 2014.  It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing this year!

I’m working on putting the details together for a Spring Renegade Rowing Club and Renegade Rowing League to get Masters Rowers ready for the summer season.  I’ll also be revealing how Renegade Rowing plans to grow and spread the best sport in the world to the masses.

RR CRASH-B AfternoonThe focus of today is Strength and Conditioning, but be sure to choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

Rowing WOD 2/14/15: 8x500m w/ 2min Rest – Post Splits and Focus

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Here is a great warmup for moving in the morning for everyone as they prepare for CRASH-B’s: Moving in the Morning

Also, below you will find all of the results for the Renegade Rowing League for this winter.  Know all of the hard work you’ve put in and be ready with a solid game plan on race day!

Rowing WOD:

RRL1 Heat1 Results from 11-22-14

RRL1 Heat1 Results from 11-22-14

 

8 x 500m w/ 2min Rest

  • Race Pace
  • Race Focus

With our last 2k practice of the year behind us, now it’s time to get focused and prepared for the  main event, CRASH-B 2015.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

RRL1 Heat 2 Results from 11-22-14

RRL1 Heat 2 Results from 11-22-14

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Heat 2 from 12/20/14

Heat 2 from 12/20/14

Heat 1 from 12/20/14

Heat 1 from 12/20/14

Post your split for each piece and share what you focused on!

Heat 1 From RRL3 1/25/15

Heat 1 From RRL3 1/25/15

Heat 2 From RRL3 1/25/14

Heat 2 From RRL3 1/25/14