Tag Archives: training

Rowing WOD 8/19/14: 3k, 2.5k, 2k – Post Avg Splits

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Rowing WOD:

More pics from Rowing/Running/Wod/Running/Rowing coming soon!

3k Row

  • (@5k+3 Pace)
  • 6min rest

2.5k Row

  • (@5k+1 Pace)
  • 5min rest

2k Row

  • (@5k Pace)

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 5k+3, 5k+1, 5k for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments along with an answer to this question…

Why is Rowing Fun?

Rowing WOD 8/18/14: “Hills” 3x10min – Post Distances

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Rowing WOD:

Rowing Together at CFB - Have you tried a focused warmup with your gym?

Rowing Together at CFB – Have you tried a focused warmup with your gym?

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @21 s/m

3min @23

2min @25

1min @29

I hope everyone had a great weekend and is ready to crush it this week!  We did this Rowing WOD back in July with the stroke rating a couple beats higher for each hill.  Try to find your results.  If you can, maintain the same splits but at lower stroke ratings.  The last minute is the same @29 s/m, so hit it hard.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Rowing WOD 8/16/14: 2x2k w/ 4min Rest – Post Splits During On

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Rowing WOD:

Renegade Rowing Practice - Imagine Today's Rowing WOD on the water.

2 x 2k Row w/ 4min Rest as follows …

1st 2k: 

  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)
  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)

Rest 4min

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?  If you’re competing in the Renegade Rowing League this winter I’m sure you’re thinking about that 2k.  What will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

While our focus over the next two months is the 5k, it doesn’t hurt to build ourselves up by staying familiar with the 2k distance.  Look back at your results from last Tuesday and try to go faster.  You only have two 2k’s to do today.

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 1000m 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.

Rowing WOD 8/15/14: AMRAP10 − 1 HSPU, 100m Row, … – Post Rounds + Reps

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Rowing WOD:

Renegade Rowing Team after a solid practice learning the Triple Pause Drill.

As Many Rounds As Possible in 10min …

1 Handstand Push Up, 100m Row

2 Handstand Push Ups, 200m Row

4 Handstand Push Ups, 400m Row

8 Handstand Push Ups, 800m Row

… keep doubling the reps and distance each round.

Today’s Rowing WOD provides a chance to work on maintaining a tight midline and building our aerobic capacity.  No matter what scale you’re doing for the Handstand Push Ups, be sure to lock your ribs down with a tight belly, squeeze your butt, and point your toes to create tension throughout your whole body.  This will work both your core stability, needed for better posture in the boat, and your ability to transfer force to the oar.

After each set of HSPU get right on the erg and get the wheel spinning.  Try to keep steady pressure and hold a consistent split until you get your breath back.  Once your breath returns try to negative split the rest of the piece with a solid sprint in the last 100m.  The idea is each piece will get longer and you’ll have to rely on good form and breathing to get through it.  Dig deep and get after it!

Have a goal of the splits you would like to hold for each piece.  Just like the HSPU, focus on a solid core as you approach the catch and initiate with the legs.  Try to get as much power as you can from the legs to save your upper body for the HSPU.

Post your score, rounds + reps (every 10m is 1 rep), and any scales to comments.

Rest Day 8/14/14: How does sport specificity play into your training? – Share Thoughts

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Rest Day:

The Renegade Rowing Team after a sunset row on the Charles River!

How does sport specificity play into your training?

When training with constantly varied, functional movements, performed at high intensity the focus is to build general physical preparedness.  The pyramid model of training has a base made of nutrition that supports metabolic conditioning, gymnastics, weightlifting, and a peak of sport.  So if the ultimate goal of our training is to compete in a sport and do so with super health and elite fitness, how do you work sport specific training into your daily/weekly routine?

In the sport of rowing it definitely helps to have as much water time as possible to become efficient at moving the boat.  One downfall of spending every hour in a boat can be a decrease in strength, power, and overall fitness.  How do we get enough time in the boat and still maintain our power and fitness?

I’ve combined the two – 1. Rowing on the Water with 2. Metabolic Conditioning and Strength Work – in the gym.  I’ve tested this program with the Boston College Men’s Team last fall.  For a two-hour practice we row for 15 minutes, run a mile to the gym, do a 45 minute session at CrossFit Boston, run a mile back to the boat, and then row back to the dock for another 15-20 minutes.

Having experienced this, I’m very excited to bring this Renegade Rowing programming to more rowers.  It allows for a sport specific warmup and cool down while mixing in an endurance aspect with the running and overall amount of work done in a two-hour practice.  The workout in the gym allows us to focus on building strength and power.  The best part is that with the right focus this work can be used for skill transfer to rowing.  While it’s not sport specific work, there are aspects that can reinforce the sport specific skills needed when we get back in the boat at the end of practice.

The absolute best part though is the Fun!  A two-hour practice of competition and fun, both on the water and in the gym.

Please share your thoughts and methods for combining sport specific training with general physical preparedness.

If you’d like to join in and train Renegade Rowing style this fall please get in touch with me … pat@renegaderowing.com