Tag Archives: training

Rowing WOD 7/9/14: 3RFT – 750m Row, 15 DL@40% – Post Time, Load, and Avg Splits

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Rowing WOD:

Coxswains getting after the Deadlift last winter!

Coxswains getting after the Deadlift last winter!

3 Rounds for Time …

750m Row

15 Deadlifts @40% of 1RM

Today’s Rowing WOD is an opportunity to focus on consistent speed and intensity.  During the Deadlift find a smooth rhythm and keep a tight midline so that you can touch and go unbroken for all 15 reps.  Try to feel the amount of pressure you have to put into the floor and the bar each rep.  If you can anticipate and maintain even pressure through each lift you’ll be able to save energy and go faster.  When getting back on the erg try to feel the same thing.  Try to push the same amount each stroke and transfer the same amount of pressure to the handle each time.  Remain efficient on the erg by holding one split, as low as possible, through each piece.  Keep working on good form and do so at the highest intensity possible.  That’s how you’ll start to drop your 500m, 1k, and 2k times from yesterday.

Remember, if you’d like to get on the water with the Renegade Rowing Team, sign up here and come ready to throwdown next Thursday, July 17th @5:30am @CRI.

Post your overall time, load, and average splits for each piece to comments.

Rowing WOD 7/8/14: 2k, 1k, 500m – Post Times, Splits, and Stroke Ratings

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Rowing WOD:

Imagine doing today's Rowing WOD on the Water?

Imagine doing today’s Rowing WOD on the Water?

2k Row

3min Rest

1k Row (@2k-3)

3min Rest

500m Row (@2k-5)

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 will give you an idea of where you might need to focus your training in the coming months.  At the end of today you’ll have three benchmark rowing times that can be used to game other Rowing WODs.  These three times will also come in handy if you’re trying out for the Renegade Rowing Team on July 17th!  Sign up for tryouts here and input your scores from today!

Come up with a plan and execute.  You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander.  If possible grab a friend and take turns coxing each other through each piece.  Be consistent with your splits and stroke ratings through each piece.  The stroke rating for this workout should be around a 28-32, but everyone needs to find what works.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard for consistency.

Post your Times, Average 500m Splits, and Average Stroke Ratings to Comments along with an answer to this question…

Why is Rowing Fun?

Rowing WOD 7/7/14: “Hills” 3x10min w/ 4min Rest – Post Distances

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Rowing WOD:Renegades on the Water

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @23 s/m

3min @25

2min @27

1min @29

I hope everyone had a great weekend and is ready to crush it this week!  We did this Rowing WOD back in May with the stroke rating a beat lower for each hill.  Try to find your results and see how much you’ve improved since then.  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.

Rest Day 7/6/14: 15min of Skill Work – What Skills are you working on?

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Rest Day:RR Hollow Rock1

15min of Skill Work

I hope you’re all enjoying the weekend with family and friends.  Take 15 minutes out of your rest day to practice some skills.  Better yet, try to teach a friend the skills you’re working on.  If you can describe and demonstrate a skill through teaching someone else, you’ll reinforce yourRR Hollow Rock2understanding and ability with that skill.  Try to pick one skill you’ve mastered and one skill you’re working on and alternate back and forth between the two.  If you crush double unders, but can’t hold a handstand, do 15 double unders and then 5 attempts at a handstand.

Have some fun and get excited for another solid week of training!

Post your skill work to comments.

Rowing WOD 7/5/14: 1k Test – Post Time, Split, and Stroke Rate

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Rowing WOD:

The Renegade Rowing Club getting after 500m! Tryout for the Renegade Rowing Team July 19th - All are Welcome!

1k Test

How well does your body operate at max effort for 3 minutes?  How much power can you maintain before pain and metabolic waste slows you down?  Today’s assessment will give you an idea of your work capacity in the 3 minute time frame using all three metabolic pathways – phosphagen, glycolytic, and oxidative.  You’ll be pulling from both anaerobic and aerobic energy systems.

Set your monitor for 1,000 meters and get after it.  Be sure to record your time and average stroke rating.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle for 10 to 20 strokes, and then sprint all out for the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 3-5 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.