Rest Days 8/31/14 − 9/1/14: Enjoy Labor Day Weekend!

BC Men back on the water in the Barge last Thursday

BC Men back on the water in the Barge last Thursday

Congrats to all those that tested their 5k yesterday!  Hopefully you PR’ed and everyone executed a solid game plan.  Labor Day Weekend is a time to rest, relax, and have some fun with family and friends.  With that in mind get outside and be active.  Grab a friend and go a hike a mountain or hit a swimming hole.  Play some golf or go for a ride.  I wish you all a happy Labor Day Weekend and I look forward to hitting training hard with you on Tuesday!

All the best!

Coach Pat

Rowing WOD 8/30/14: 5k Test! – Post Time, Avg Split, and SR

Rowing WOD:

Where do you test? Why? Come test yourself at the CrossFit Rowing Trainer Course!

5k Row for Time

How well does your body process and use oxygen to do work?  How long can you sustain work?  Today’s assessment will give you an idea of both your aerobic capacity and endurance.  Set your monitor for 5,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.  This will give you an idea of your work capacity over about 20 minutes.

For those wondering why we’re doing such a long test and how to attack it, think of this as a Girl Wod like “Mary”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work aerobically without having to dip into anaerobic energy stores.  Also, when tackling “Mary”, good competitors will go in with a game plan based on what they know they can maintain.  The first couple of rounds may be used to ease into the work without flying and dying.

Whether you’re a Vet or Novice, the goal should be to maintain a consistent 500m split and stroke rating throughout the whole piece.  If this is your first 5k aim to build your confidence by negative splitting.  Start the first 1k at a moderately hard pace that you can consistently hold.  Then every 1k after that try to pull a little bit faster, perhaps 1 split second every 1k.  What you should avoid is going out to hard, say 1:45 /500m, and then dying half way through to limp in at a split of 2:00 /500m.

Novices should try to maintain a stroke rating of 24 to 26.  Vets should work on executing a race plan, maintaining their splits, and rowing at a stroke rating of at least 26 to 28.

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

Rowing WOD 8/29/14: 800m Row; 4RFT – 4 Snatch, 8 Toes to Bar; 400m Row – Post Time

Rowing WOD:

Renegades practicing their start and settle!

Complete All For Time …

800m Row (Like start of 5k)


4 Rounds Of …

4 Snatch (95/65 lbs.)

8 Toes to Bar (sub V-Ups if no bar)


400m Row (Like finish of 5k)

5k Test is tomorrow!  Move well today, recover well tonight, and crush it tomorrow.  Today’s Rowing WOD is focused on the ends, meaning the start and the finish.  A good start can set you up for a personal best and a solid finish can seal the deal.  The key to a good start is getting the flywheel moving quickly without taxing your body.  That’s where a sprint start comes in.

A sprint start is usually a short stroke, followed by a longer stroke, followed by a full stroke.  We like to say 1/2 stroke, 3/4 stroke, full stroke, or 1/2, 3/4, full.  Some athletes will get even more precise and do a five stroke sprint start, 3/4, 1/2, 3/4, Lengthen, Full.  Once the fan is moving, keep it moving with 7 to 10 high strokes above a 36 stroke rating.  This will bring your average split down.  As long as you keep it quick and light your body won’t feel it.

Grab a training partner and get after it!

However, as soon as you finish your high strokes it is important to settle to your race pace.  Otherwise lactic acid will start to build up and your legs will be on fire.  In today’s Rowing WOD be sure to settle to your 5k pace by 200m in so that you can be ready for the snatches and toes to bar.  Once you get into the last 400m be sure to paddle in at your 5k pace and then sprint all out at the 250m mark by negative splitting.  A good goal would be to have an average split for the last 400m that is faster than the average for the first 800m.

Post your time for the workout and average splits for each piece to comments.

Rest Day 8/28/14: Go Eat Some Watermelon!

Rest Day:

Go Eat Some Watermelon!

Below is a blog post from Alex Black of Wicked Good Nutrition.  Read all about a recent study on watermelon and then tell us what you think.  Will you be sucking down some Watermelon after our 5k on Saturday?

Super Power for Watermelon

We all know watermelon is a delicious summer fruit. But some new research has indicate that it might also be a recovery aid – results of a study published in the Journal of Agriculture and Food Chemistry showed that a compound found in watermelon juice may help athletes recovery after exercise.  … Click here for the whole post! …

Rowing WOD 8/27/14: 3RFT – 250m Row R.E.E., 15 KB Swings, 5 HSPU – Post Time and Splits

Rowing WOD:

1 45# Bumper under Erg, for this Rowing WOD you'll need 2!

3 Rounds For Time …

250m Row w/ Rear of Erg Elevated (on two 45# Bumper Plates)

15 KB Swings (24kg/16kg)

5 Handstand Push Ups

Today’s Rowing WOD is a chance to test your 5k pace for this Saturday in a pressure situation.  This should be a sub 12 minute workout, so scale the movements and loads accordingly to keep the intensity high.  The row will feel much heavier because you’re having to lift your body weight every stroke.  Be ready for this by feeling the weight come on to your feet and staying connected as you initiate the drive.  Hips and Hands should travel at the same rate in the first half of the drive.

A good goal would be to hold the 5k split you plan to shoot for this weekend.  Be smooth and try to go unbroken on the KB Swings.  For the HSPU catch your breath and make each rep count.

Post your time and split for each piece to comments.