Tag Archives: training

RRTP 12-29-14 and RWOD 12/29/14: Partner 3k Row w/ Max Double Unders – Post Time and Reps

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Here’s to the last few days of the year!  I hope you all had an awesome Christmas and Holiday.  Get pumped for the New Year because it’s going to be epic.  Don’t forget to take a look below at the training plan for the week.

RRTP 12-29-14

Snapshot of this weeks training plan. Don't forget to sign up for the next Renegade Rowing League!

Snapshot of this weeks training plan. Don’t forget to sign up for the next Renegade Rowing League!

Rowing WOD 12/29/14:

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we look to 2015 it’s time to reconnect and catch up with friends and loved ones.  Use today’s Rowing WOD as an opportunity to work hard together and feel good heading into the New Year.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.  The Undefined Rest function on the C2 Erg is great for this!)

Post your time and max double unders to comments.  Team Names Encouraged!

Rowing WOD 12/27/14: 8x500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD 12/27/14:

Abby getting after it at the Renegade Rowing League last Saturday!

Abby getting after it at the Renegade Rowing League!

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

With our second 2k of the winter in the bag and Christmas behind us, this is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work before the New Year.  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.

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.

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

S&C WOD 12/26/14: Re-Test: “High Noon” – 12-1 of Row, BJ, and PU – Post Time

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The RRC getting after it!

The RRC getting after it!

Strength and Conditioning WOD:

Re-Test: “High Noon”

For Time Complete …

12-11-10- … -3-2-1

Row for Calories

Box Jumps (24/20)

Push Ups

We performed this WOD last Wednesday.  Here is a chance to improve your performance.  In today’s Strength and Conditioning WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to 1 first? 3-2-1 Go!

Post time to comments!

Strength and Conditioning WOD 12/24/14: “Beach Burner” – Post Time

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Strength and Conditioning WOD:

The Ladies getting after it in Heat 1 of the Renegade Rowing League last Saturday!

“Beach Burner”

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Strength and Conditioning WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round.  You might not be doing this one at the beach, but it should be just as fun.  Try to remain consistent on your 500m intervals.

Post your time to comments!

Rowing WOD 12/23/14: 4×1.5k w/ 4min Rest – Post Average Splits

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Here’s the training plan for the week! RRTP 12-22-14

Rowing WOD:CFRowing Trainer Course Drills

4 x 1,500m w/ 4:00 rest

  • Execute Race Focus
  • Row Each Piece @28-30 s/m at the following paces: 2k+5, 2k+4, 2k+3, 2k+2

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.  Our next 2k will be the Renegade Rowing League on Saturday, January 24th! Register Here!