Rowing WOD 7/25/14: 7 x :45 Row w/ 2min Rest, Heavy C&J – Post Splits and Loads

Rowing WOD:

Stick that landing with elbows up!

Max Effort

7 x :45 Row w/ 2min Rest

During each rest perform a heavy clean and jerk.

Olympic lifters are known for their power and speed, two skills required to move boats fast.  Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting.  Be sure to warmup on the erg and platform before attempting this max effort workout.

Perform a 45 second row all out and then during the two-minute rest attempt a heavy clean and jerk.  Focus on a strong core and keeping your hips connected to your hands.

Post your splits and loads for each movement.

Rest Day 7/24/14: What Split would you hold for 3,000m if … ? – Share

Rest Day:

Excited to see Coach Shane Farmer crush it in the Team competition.  Hopefully something like the half-marathon pops up for him!

What Split would you hold for 3,000m if you immediately had to get up and do 300 double unders and a 3 mile run afterward?

The CrossFit Games have begun and this year rowing will be seen on Friday!  Competitors will have to row 3k followed by 300 double unders and a 3-mile run.  What would your strategy be?  Would you go all out and try to grab the early lead? Or would you game it and try to pull ahead on the double unders and running?

Share your game plan and thoughts on the WOD to comments!

Rowing WOD 7/23/14: AMRAP9 − 250m Row, 6 Shoulder to OH – Post Score

Rowing WOD:

Get After It!

As Many Rounds As Possible in 9 minutes of …

250m Row

6 Shoulder to Overhead (155/105 lbs.)

We performed this Rowing WOD last December and had a blast.  Look back at your results and bring your best stuff.

Today’s Rowing WOD is an opportunity to push your 2k pace in a competition and work on your efficiency using the legs.  Whenever we go from the shoulder to overhead there are three options, the shoulder press, the push press, and the push jerk.  A fourth option would be the split jerk, but the push jerk tends to be faster.  For today’s WOD try to hold your 2k split for each 250m piece.  As you transition from the erg to the barbell manage your rest and control your heart rate with deep breaths.  Your goal should be to go unbroken with a push jerk for all 6 reps.  Save your arms for the rowing and focus on speed and power with an aggressive dip-drive-redip using the legs and hips.  Catch the bar with locked out arms rather than pressing it the last couple of inches.  Your score will be the number of rounds complete plus any additional reps.

Post your score to comments!

Rowing WOD 7/22/14: Max Pressure – 15 x :20 On, :40 Off – Post Fastest, Slowest, Avg Splits

Rowing WOD:

Rowing Warmup at CFB

15 x :20 On, :40 Off

Max Pressure

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 500m race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 500m?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 500m test which will be happening in two weeks.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

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!

Rowing WOD 7/21/14: 4x10min w/ 1min Rest – Post Distances

Rowing WOD:

4x10min w/ 1 min Rest 

Working the Dock Box w/ Greg

Working the Dock Box!

As Follows:

1. 4min @18 s/m Steady, 1min @20 s/m Pressure, 4min @18 Steady, 1min @20 Pressure

1min Rest

2. 4min @20 Steady, 1min @22 Pressure, 4min @20 Steady, 1min @22 Pressure

1min Rest

3. 4min @22 Steady, 1min @24 Pressure, 4min @22 Steady, 1min @24 Pressure

1min Rest

4. 4min @24 Steady, 1min @26 Pressure, 4min @24 Steady, 1min @26 Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments since the start of the year.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Distance for each piece and what you plan to focus on in the coming weeks!