Tag Archives: water

Rowing WOD 3/18/15: Double Pyramids! – Post Distance and Thoughts

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Rowing WOD:

Double Pyramids

The Renegade Rowing Team after their first Race

2 x 19min as follows …

  • 4′ @18 s/m, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18

2min Rest

  • 4′ @20, 3′ @22, 2′ @24, 1′ @26, 2′ @24, 3′ @22, 4′ @20

Competing in the gym or on the water requires rowing efficiency.  Taking a little extra time once a week to focus on rhythm, timing, and overall form will go a long way in performance come game day.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from an 18 stroke rating to a 20 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post you’re distance rowed to comments as well as your thoughts on Ratio.

What kind of blocks do you want to see in your Training Plan?

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Renegade Rowing Athlete TemplateThis winter I released a new training plan template that includes blocks like Endurance/Active Rest and Olympic Lifting.  Depending on what type of Renegade Athlete you are, you may need to incorporate more of those blocks or you may need a Mobility or Yoga block.  Over the next couple of months I plan on developing more blocks that you can add to your training tool box.  I will also be adding simple testing blocks and standards to determine which blocks you need more of.

This week I’ll be highlighting the different types of athletes that have given Renegade Rowing a shot.  I hope to shed some light on the possibilities that exist in developing a broad, general, and inclusive fitness to allow for sport specific performance no matter what level you’re at.  One group I’m working with is High School Rowers who train with me four times a week in order to prepare for making their team.  A second group is the Boston College Men’s Crew Team, who not only rows on the water most days of the week, but manages to get in to the gym once or twice to get stronger and become more dynamic athletes.  A third group includes members of CrossFit Boston who competed at CRASH-B’s and will learn to race on the water.  And last, but definitely not least I’m privileged to help a competitive masters rower fight his way to elite status.  All of these athletes have different needs and the template I’ve created is a step in the right direction of helping them find the right amount of general and specific preparedness to reach their goals.

Please take a look at the Renegade Rowing Athlete Template below and share your thoughts on where you are and how many blocks you currently use in training.  I will be making adjustments as we go and continually striving to give you good examples of how this works and why it works.

RR Athlete Template

Renegade Rowing Training Plan Template

RRTP 3-9-15

Video Review and Motivation for Warm Weather and Water!

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BC Men working on their Deadlifts and Cleans in Jacksonville, FL during Spring Training.

BC Men working on their Deadlifts and Cleans in Jacksonville, FL during Spring Training.

Are you sick of Winter?  I think I am, especially after visiting Jacksonville, FL with the Boston College Men’s Rowing Team over the last three days.  It was so nice to coach in flip-flops, shorts, and a t-shirt. To inspire you and motivate you to join Renegade Rowing on the Water as soon as the ice melts on the Charles River, I’m sharing a video of some 4+’s and 2-‘s that I coached this week.  This is their first time on the water since last fall.  What are they doing well?  What do they need to work on?  Are you focused on rowing on the erg as if you were going to row on the water?  Please share your thoughts in the comments section and consider joining Renegade Rowing for sculling this Spring.

Rowing WOD 3/4/15: 15 x :20 On, :40 Off – Post Fastest, Slowest, and Avg Split

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Rowing WOD:

Beautiful Sunset rowing in Jacksonville last night.

Beautiful Sunset rowing in Jacksonville last night.

15 x :20 On, :40 Off

Max Pressure

  • Post Fastest, Slowest, and Avg Split to Comments

Elite 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.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k test which will be happening in about 5 weeks.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

1min Pieces during Spring Training 2015

1min Pieces during Spring Training 2015

Post your fastest, slowest, and average splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Leaders vs. Managers @ The What Works Summit 2015

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WhatWorks_2015_AYesterday I had the privilege of taking part in the What Works Summit 2015 at the Institute for Rowing Leadership.  Our afternoon was filled with break out sessions and boat meetings relating to the first 500m of the race.  We covered topics like practicing, priming, and executing on race day.  One of the best parts of the day was the panel discussion after dinner.  I was lucky enough to be placed in a small break out group with Charlie Butt, the Harvard Head Men’s Coach, as our leader.  Charlie is one of the best story tellers and coaches I’ve met.

Our task was to discuss Leaders and Managers.  Are they the same or different?  Charlie told us of his days working with Harry Parker as well as his current daily routine at Newell Boathouse. It quickly became apparent to me that a good leader and good manager aren’t necessarily the same thing, but a good leader is most often a good manager.

Charlie has mastered the ability of dividing up tasks, assigning responsibilities to athletes and assistant coaches, and encouraging everyone to get the job done through positive suggestion rather than strict demands.  To him there is no task to small or beneath a coach and a leader, whether it’s keeping the furnace at the boathouse going or recruiting new athletes.  By giving his athletes and coaches the jobs they are good at, he instills his trust and confidence in their ability to get the job done.  He’s also very good at knowing when someone needs support to keep moving in the right direction.

What are your thoughts on Leadership?  How does management play into being a leader to you?

Rest well today and get excited for CRASH-B’s tomorrow!