Tag Archives: water

Rowing WOD 11/20: 8 x 1min w/ 1min Rest – Post Avg Splits

Posted on by
7

Results from the Renegade Rowing League last Saturday!

Rowing WOD 11/20:

8 x 1min w/ 1min Rest As Follows

1′ @24 (2k+5)

1′ @26 (2k+3)

1′ @28 (2k+1)

1′ @30 (2k)

1′ Start and Settle to 2k pace (like race)

1′ 2k pace (like race)

1′ 2k pace (like race)

1′ 2k pace and then sprint last 30sec (like race)

Last week we focused on suspension.  As you warmup today try to feel connected to the footboards and remain weightless on your seat throughout the drive.  Be sure to keep the force horizontal and don’t do any more work than you have to.  For the first half of today’s Rowing WOD you should really emphasize and feel the connection to the erg through your feet.  Feel nice smooth suspension every stroke.

In the Renegade Rowing Club we’ll be working on the proper way to release the pressure you create by suspending.  We’ll be doing the feet out drill, rear of erg elevated drill, and $100 bill test.  The goal is to suspend and push through the heel/full foot and then just as you finish the stroke keep the balls of your feet attached to the footboards.  We don’t want to rely on the straps to pull us back up.  Our finish should be powerful but in control.  One cue is to point the toes as you finish the stroke.  Also ensure that when you finish the hips aren’t tucking under.  Stay on your sit-bones and transfer the weight to the front of your seat as you swing into the recovery.  I know this is a lot to think about, so don’t get to caught up in it.  Just be smooth and stay connected to the footboards through the bottoms of your feet.

Post your average splits from each piece to comments!

Checkout the Renegade Rowing League below!  Winner’s of a sculling lesson on the water will be announced tomorrow.

Rest Day 10/21: What’s your favorite Event at the Head of the Charles?

Posted on by
Reply

Rest Day 10/21:

What’s your favorite Event at the Head of the Charles?

Crews Warming Up on Friday

Rest Day 9/30: Go see a regatta! – Share which one you plan to see!

Posted on by
Reply

Rest Day 9/30:

Go See a Regatta!

October is full of awesome regattas all over the country.  Checkout this site to find one near you!

https://www.regattacentral.com/

Pick one, go check it out, and report back with what you saw/experienced!

Rowing WOD 9/28: 5 x 5:00 w/ 2:00 Rest – Post Avg Splits

Posted on by
Reply

Rowing WOD 9/28:

5 x 5:00 w/ 2:00 Rest

Max Pressure @ 5k to 5k-2

This weekend is the Textile River Regatta and the start of one of the busiest rowing months on the water.  From here on out there are regattas every weekend in October.  Today’s Rowing WOD is a chance to dial in that race pace and really get after it.  Focus on consistency each piece and breathing during your recovery.  Your goal should be to pull the same split every piece.

Post your average splits to comments.

Rowing WOD 9/15: “The Rumble” – 6min Max Calorie Row, 6min Max KB Swings – Post Cals and Swings

Posted on by
Reply

Checkout the Rumble at CRI!
12p-6:30p Today!

Rowing WOD 9/15:

“The Rumble”

6min Max Calorie Row

6min Max Kettle Bell Swings

  • In Teams of 2

  • 1 Person Working

  • Switch Every 45 Seconds

The sport of rowing is all about team work and one application of force pushing the boat as far and as fast as possible on each stroke over the course of a race.  Today’s Rowing WOD is inspired by that thought and those competitors striving for that ideal in the Rumble on the River at CRI.  The Rumble on the River is a unique regatta that combines a head race with a sprint race final for the top two boats.  During the head race portion competitive crews will push the 12 minute mark of continuous all out effort.

During this Rowing WOD push each other to get as many calories and as many swings as possible with only one person working at a time.  You’ll have 45 seconds of rest so focus on breathing, bringing your heart rate down, and motivating your partner.  This will also be a good WOD for games competitors needing to work on the quick release transition for erg relays.

Post your team name, max calories, and max swings.