Tag Archives: training

Rowing WOD 9/16/14: 5x1k w/ 3:00 Rest – Post Splits

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Rowing WOD:

Renegade Rowing Team - Racing at the Rumble on the River on Sunday

5 x 1k w/ 3:00 rest

  • Execute 5k-1 Pace
  • Row like it’s the middle of your 5k

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 5k and Rowing WOD.

Post your average splits and stroke ratings for each piece to comments!

Rowing WOD 9/15/14: 2x12min w/ 3min Rest – Post Distances

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Rowing WOD:

Rowing Together at CFB

2 x 12min w/ 3min Rest

1st:

  • 2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28

2nd:

  • 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20

When competing in a WOD it helps to know what pace and rhythm will be most efficient.  The best way to learn where you’re most efficient is by doing.  Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm.  Try to hold a consistent split over each two-minute segment.  When the stroke rating (s/m = strokes per minute) increases try to hold the split lower.  When the stroke rating decreases don’t let the split jump.

Post your Total Meters Rowed for each piece to comments.

Rest Day 9/14/14: Are you Ready to Rumble?

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Rest Day:

Renegade Rowing Team - Racing at the Rumble on the River

Do you have what it takes to Race?

Have you ever seen an eight racing at top speed?  Are you interested in experiencing that for yourself?  Can you follow?  Can you push yourself?  Can you push others?  Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?

Then you should tryout for the Renegade Rowing Team.

For now though, go checkout the Rumble on the River at Community Rowing Inc. in Brighton!  Racing and Live Music on the banks of the Charles River all day long.  Have some fun and checkout this awesome sport we call Rowing.

Here’s the RRT finding some rhythm in the Quad earlier this year…

Rowing WOD 9/13/14: Row 3k @5k Pace – Post Goal and Avg Split

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Rowing WOD:

Renegade Rowing Team - Rowing in the Darkness!

Row 3k @5k Goal Pace

We test our 5k on Saturday, September 27th.  Today is a day to see where you’re at and dial in your goal race pace.  Whatever your goal split is for your next 5k, I want you to hold it for every stroke today.  The goal is to build consistency and confidence by getting used to the stroke rating, pressure, breathing, and intensity you’ll need to maintain.  Be sure to get in a good 10-15 minute warm up and mobility session beforehand.  Also have a mental game plan.  Put together three or four positive thoughts that you will go to when things get tough.  Mental toughness is key.

Post your 5k goal and your average split for today’s 3k to comments.

Rowing WOD 9/12/14: 1Mile Run, 5×5 Front Squat, 1/2 Karen, 2k Row – Post Times and Splits

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Rowing WOD:RR BC FS

Buy In: 1 Mile Run (easy pace)

Strength: Front Squat 5-5-5-5-5

  • 5 sets of 5
  • Work to something heavy for the day.
  • Take the weight from the floor.

Metcon: 1/2 Karen – 75 Wall Balls For Time (20/14 lbs.)

Cash Out: 2k Row @5k Pace

Today’s Rowing WOD isds another  good one to focus on using the power from our legs and hips in the boat.  Have some fun and do your best to execute the 2k row at the end as prescribed.  If you’re not feeling it then back off a little, but be consistent.  Have good form in all movements and have some fun kicking up the intensity.

Post your times and splits to comments.