Tag Archives: water

Rowing WOD 8/4/15: 3x2k w/ 5min Rest – Post Goal and Experience

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Rowing WOD:

3 x 2k w/ 5min rest

Checkout the Renegade Rowing Membership if you'd like to row in Boston!

1st 2k: 

  • 750m @ 2k+5
  • 250m @ 18 spm (paddle light)
  • 750m @ 2k+3
  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k: 

  • 750m @ 2k+4
  • 250m @ 18 spm (paddle light)
  • 750m @ 2k+2
  • 250m @ 18 spm (paddle light)

Rest 5min

3rd 2k: 

  • 750m @ 2k+3
  • 500m @ 18 spm (paddle light)
  • 750m @ 2k+1

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’ve been trying to break a 7 minute or 8 minute 2k, you’re probably wondering, what will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

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 the prescribed pace and really execute with form and efficiency.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at the prescribed pace.  Finish with a  paddle to recover.  The second and third 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 of today’s Rowing WOD.

Rowing WOD 8/1/15: 500m Test – Post Time, Avg Split, and Stroke Rating

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Rowing WOD:

Bringing it home in the sprint! Checkout the Renegade Rowing Membership!

500m Test

Today is the day!  We’ve been focusing on improving our 500m time all month.  Now is the time to get it done.

How well does your body operate at max effort for 2 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 2 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 500 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 5 split seconds faster than your 2k split.

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

Rowing WOD 7/31/15: 4RFT – 15 Burpees, 150m Row – Post Time and Splits

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Rowing WOD:

Chest to the deck!

4 Rounds For Time

15 Burpees

150m Row

Tomorrow we test our 500m.  Are you ready?  Do you have a game plan?  What will your focus and split be for every 10 strokes?  Will you complete it in 50 strokes or will the rating be higher and require 60 strokes?  A few things to think about as you mentally prepare for tomorrow.

Today’s Rowing WOD is an opportunity to prepare for your finishing sprint tomorrow.  The burpees will start to gas you and push you to stay mentally strong as you fight for those last 15 to 20 strokes.  See if you can build up to your sprint pace in the first 50m and then attack the last 100m as if you were in a race or a test.  When you transition to the burpees work on the quick release and rolling right to the floor without standing up.

Fire it Up!  Weekend here we come!

Post time and splits to comments.

Have you tried Team Squats? – Check it out and Share Thoughts

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As part of the Renegade Rowing Team Warm-Up, we always practice team squats as if we were in the boat.  It helps to learn how to follow and time the catch with the rest of the boat.  If you’re interested in Rowing on the water Renegade Rowing might be a great option for you.  Check it out!

Rowing in an 8+ involves a lot of the same control and timing as team squats.  Have you ever tried doing a movement in sync with another person?  How about with 7 other people?

Share your thoughts on team squats?  Have you ever performed them in a team wod?

Rowing WOD 7/28/15: 5 x 500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD:

Week 2 of Renegade Rowing Team, Get excited!

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ 1k Split

5th – @ Max Effort

It’s been a few weeks since we’ve attacked this Rowing WOD.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to get in some solid race pace work and prepare for our next benchmark.

As a quick review for novice rowers, race pace is at a stroke rating of 30 − 34 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!