Chest to the deck!
4 Rounds For Time
Tomorrow we re-test our 500m. Are you ready? Do you have a game plan? What will your focus and split be for every 10 strokes? Will you complete it in 50 strokes or will the rating be higher and require 60 strokes? A few things to think about as you mentally prepare for tomorrow.
Today’s Rowing WOD is an opportunity to prepare for your finishing sprint tomorrow. The burpees will start to gas you and push you to stay mentally strong as you fight for those last 15 to 20 strokes. See if you can build up to your sprint pace in the first 50m and then attack the last 100m as if you were in a race or a test. When you transition to the burpees work on the quick release and rolling right to the floor without standing up.
Fire it Up! Weekend here we come!
Post time and splits to comments.
As part of the Renegade Rowing Team Warm-Up, we always practice team squats as if we were in the boat. It helps to learn how to follow and time the catch with the rest of the boat. If you’re interested in Rowing on the water Renegade Rowing might be a great option for you. Check it out!
Rowing in an 8+ involves a lot of the same control and timing as team squats. Have you ever tried doing a movement in sync with another person? How about with 7 other people?
Share your thoughts on team squats? Have you ever performed them in a team wod?
2 Rounds For Time …
800m Row (@1k Pace)
60 Double Unders
40 KB Snatches (1.5/1 Pd) (20 Each Arm)
20 Box Jumps (24/20 in.)
Why do we train? Why do we compete? … Fun!
What makes training and competition fun? … Variety, Challenge, Training Partners, and Intensity!
Today’s Rowing WOD is an opportunity to have a ton of fun pushing yourself and others through a variety of skilled movements while executing a game plan. I’d like you to challenge a training partner to this workout if at all possible. Talk to them about your 1k pace and how you are going to execute it on this workout. Get comfortable consistently pulling your 1k split under pressure. Be mentally strong and stay positive on every stroke and every rep. Remember to breathe deep after the row so you can fall into a rhythm and flow through the double unders. During the KB Snatches make sure you have an active shoulder at the top and keep your arm close to your ear. Use the hips to move the weight and punch through quickly as the weight becomes weightless so that you don’t bang the wrist. Dumbbell Snatches can be substituted for the KB Snatch if needed.
Post your time and average 500m splits for the 800’s to comments!
5 x 500m w/ 2min Rest
1st/2nd – @ 2k Split
3rd/4th – @ 1k Split
5th – @ Max Effort
It’s been 4 weeks since we’ve attacked this Rowing WOD. Look back at your results and see if you’re ready to step it up another notch. This is a great opportunity to get in some solid race pace work and prepare for our next benchmark.
As a quick review for novice rowers, race pace is at a stroke rating of 30 − 34 strokes per minute and a consistent 500m split. The lower the split the better. Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth. I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset. Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.
Post your split for each piece and share what you focused on!
- Focus on Form
- Fix one thing every 1k
- Steady State Pressure (should be able to say short sentences)
This past Wednesday, Rowing burst on to the scene with many people around the country watching the CrossFit Games programming of a 3k Row, 300 DU, and 3 mile Run. Quite the test of skill and endurance.
Today’s Rowing WOD is a 10k. Try to negative split the whole way, starting off with something manageable and ending with something challenging. Try to drop your split by a second every 1k or 2k. Focus on smooth, consistent rowing and then pick one thing in your stroke that you would like to fix. Do this with a partner and have a conversation to keep yourself fresh and rowing at steady state pressure.
Have fun and post your time as well as what fixes you worked on to comments.