Tag Archives: water

Rowing WOD 5/28/15: 3x15min w/ 2min Rest Varying Stroke Rate – Post Distances

Posted on by
Reply
Letting it run at Bodies Over!

Letting it run at Bodies Over!

Rowing WOD:

3 x 15min w/ 2min Rest

Varying Stroke Rate as follows

  • 5min @ 22 s/m; 75% Pressure,
  • 5min @ 26 s/m; 80% Pressure,
  • 5min @ 24 s/m; 85% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

Rowing WOD 5/23/15: 4 x 2:00 w/ :30 Rest – Post Splits

Posted on by
Reply

Rowing WOD:

Renegade Rowing Workshop - Saturday, March 22nd - 1:00-3:00 pm @Mountain Strength CF - Register Here!

4 x 2:00 w/ :30 Rest

  • 2k Race Pace
  • Execute Race Plan – Look at Tuesday’s Rowing WOD to adjust your plan and pick the right splits.
  • Post Average Splits to Comments.

Today’s Rowing WOD is all about executing your race plan and sticking to your splits.  For the first piece come out fast with a good start and then 7 to 10 quick strokes.  Then be sure to settle right to the pace you’d like to hold for the first 500m of a 2k.   For the second and third pieces paddle into them and hold strong at your ideal race pace.  Imagine they are the second and third 500m of the race.  During the 30 seconds of rest paddle lightly, take deep breaths through your nose, and try to bring your heart rate down.  For the last piece hold steady at your race pace and then sprint out the last 30 seconds like you’re sprinting for the finish line.  Have positive mental cues ready for all 4 pieces just like during the race.  There is no room for negativity or “I can’t…” phrases.  They won’t help you.  Just sit up, breath, push the legs down, swing, have quick hands, and attack.  Each stroke is an opportunity to spin that flywheel a little faster and each piece an opportunity to get yourself that much closer to a personal record.  Get hungry and get after it!

Post your average 500m splits for each piece to comments.

Rowing WOD 5/22/15: 3x15min w/ 4min Rest – Post Distances

Posted on by
Reply

Rowing WOD:

Tryout for the Renegade Rowing Team this Friday!

3 x 15min w/ 4min Rest

Varying Stroke Rate as follows

  • 4min @ 20 s/m; 75% Pressure,
  • 3min @ 22 s/m; 80% Pressure,
  • 2min @ 24 s/m; 85% Pressure,
  • 1min @26 s/m; 90% Pressure,
  • 2min @24 s/m; 90% Pressure,
  • 3min @22 s/m; 90% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

Rowing WOD 5/12/15: 500m, 2min Rest, 1k, 4min Rest, 2k – Post Splits

Posted on by
7

Rowing WOD:

The RRC getting after it!

500m @32 s/m (2k-1)

2min rest

1k @30 (2k)

4min rest

2k @28 (2k+2 to 2k+4)

Elite rowing and fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed and endurance.  Attack the first piece and get used to going faster.  Imagine you are going to pull that split for your next race.  Catch your breath and then focus on being efficient and powerful at race pace for 1,000m at a lower stroke rating of 30s/m.  After another good rest, work on mental toughness and endurance over 2,000m as you get used to the time required for complete focus during a race.

If you’re interested in joining us on the water learning to row and race in sculling shells be sure to register here!  

Here are the details:

June 9 – July 16
Days/Times
◦ Tuesday 6:45 PM – 8:15 PM
◦ Thursday 6:45 PM – 8:15 PM
Limit
10 participants

Post your average splits to comments.

RR Training Plan 5/11/15 and Rowing WOD 5/11/15: 5x10min w/ 30sec Rest – Post Splits

Posted on by
Reply
Had some great fun coaching a corporate row for YPO of Alberta, Canada!

Had some great fun coaching a corporate row for YPO of Alberta, Canada!

Here’s the plan for the week!  Get after it and have fun!

RR Training Plan 5-11-15

Rowing WOD:

5x10min w/ 30sec Rest 

@18-22 for All 

(75% Effort, aware of breathing)

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments for the month of November.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.

Post your Average Splits and what you plan to focus on in the coming weeks!