Tag Archives: water

Rowing WOD 5/9/15: 4x8min w/ 4min Rest – Post Focus and Avg Splits

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Rowing WOD:J Row

4 x 8min w/ 4min Rest

@26-28 s/m (2k+4 to 2k+6)

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 5 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:05 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

Post your technique focus and average splits to comments.

Join Renegade Rowing on the Water this Summer! – Sign Up Here!

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RRT Prepping for there epic end of term Renegade Rowing WOD last year.

RRT Prepping for their epic end of term Renegade Rowing WOD last year.

Renegade Rowing Team

The Renegade Rowing Team is an opportunity to take your training to the next level and have some fun with other athletes outside of the gym.  The Renegade Rowing Team will practice two nights a week from 6:45pm − 8:15pm on Tuesdays and Thursdays starting in June.  Practices are held at Community Rowing’s Harry Parker Boathouse in Brighton, MA. Our goal is to learn to scull in quads on the water and become competitive enough to race this Fall. Each member of the RenegadeRowing Team will be expected to set goals both as individuals and as a team.  Joining the Renegade Rowing Team is an opportunity to improve your training as well as everyone else’s.  Learn to row and race with your friends!

Renegade Rowing Team

Get Strong, Get Fit, and Row Fast with Renegade Rowing!

S&C WOD 5/6/15: 1k Row, 25 Burpees, 1k Row, 25 Burpees – Post Time

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Catching Crabs and Learning to Row at a Corporate Row last week. Who remembers their first time on the water?

Catching Crabs and Learning to Row at a Corporate Row last week. Who remembers their first time on the water?

Strength and Conditioning WOD:

Complete for Time:

1k Row @22s/m

25 Burpees

1k Row @24s/m

25 Burpees

Happy Wednesday everyone!  I hope you’ve been enjoying this warm weather.  Here is a little challenge I dreamed up if you’re game.

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.

Setup a clock and give it your best to get us over the hump!

Post your time to comments!

Rowing WOD 5/5/15: 5x1k w/ 4min Rest – Post Fastest and Slowest

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Rowing WOD:CFRowing Trainer Course Drills

5 x 1k w/ 4:00 rest

  • Execute Race Pace
  • Row like it’s the middle 1,000m of a 2k

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 2k and Rowing WOD. Below are some goals and times to think about.

Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

Rowing WOD 5/2/15: 8 x 500m w/ 2min Rest

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Letting it run at Bodies Over!

Letting it run at Bodies Over!

Here is a great warmup for moving in the morning for everyone as they prepare for Championship Rowing and warmer weather! – Moving in the Morning

Rowing WOD:

8 x 500m w/ 2min Rest

  • Race Pace
  • Race Focus

Today’s all about prepping for your next 2k.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 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!