I hope everyone had a great weekend and is ready to crush it this week! We did this Rowing WOD at the end of last year. Try to find your results and see how much you’ve improved since then. Everyone should be feeling for connection, suspension, and body preparation. Try to be smooth, effortless, and natural.
Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves. That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing. Ease into this workout for the first four minutes by finding your rhythm and breathing. However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.
Set the monitor for 10 minutes of work and 4 minutes of rest. During each ten minute piece follow the prescribed rating shifts.
Athletes around the globe have been training all year for a shot at Regionals and a chance to make it to the Games. Now is the time to see all of that hard work pay off. Good luck to all competitors and I hope everyone has a great weekend!
On the water, rowers have been working hard all spring for the US Rowing Regional Championships. This weekend junior teams from the Northeast will be competing in Lowell, MA on the Merrimack River for a chance to compete at Nationals in June. Good luck to all crews!
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.
4 Pistols Each Side (Single Leg Squats, 4 each side)
2 Kettle Bell Snatches Each Arm (1.5/1 pood)
Today’s Rowing WOD is an opportunity for athletes to get a taste of what Regional Competitors will be fighting through on Saturday morning. Rather than throw a ton of volume at you, I wanted to give everyone a chance to move quickly with high skill. Warmup each movement and focus on a couple of cues that will dial in the skill of the movement and make it easier in full blown competitions like Regionals.
Feel suspension in the legs for the 100m Row and see if you can finish it in 10 strokes. For the Wall Balls focus on the timing of the hips and legs so that you save your energy and can remain accurate. Hit that target every time. During the chest to bar pull ups try to find a rhythm that can be maintained and controlled for all 6 reps unbroken. In the pistols be smooth without hesitating at the top or bottom. During the Kettle Bell Snatches anticipate where the bell is going and be quick with your hand as you punch through to meet it at the top without banging your wrist.
Practice the transitions in between each movement. Get technical, move well, push the pace, and have fun. Should be a quick little burner!
Rowing takes place in the first event for both individuals and teams at Regionals this weekend. Can you tell from a distance who is crushing it and will hop off the erg first? What does their form look like? Is it smooth, continuous motion? How’s the posture? When are they breathing? What’s the stroke rating? Does it look efficient? If you see something that looks good and is working, figure out why it’s working and perhaps try it yourself next time you’re in the gym.
If you want to learn more about your form and how to help others you should think about attending a CrossFit Rowing Trainer Course. CrossFit Boston will be hosting one June 8-9. On Saturday we’ll be in the gym and on Sunday we’ll be on the Charles River. Register Here!