Monthly Archives: June 2012

Rowing WOD 6/26: 12x :30 On :30 Off, Post Your Avg Split!

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Rowing WOD 6/26:

12x :30 On :30 Off

@2k-2 Pace

How come we can’t just lift heavy and row hard all the time?  Well some people may think that they can, but inevitably they get injured or hit a plateau.  So how do we improve if we plateau?  One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.

The goal of today’s Rowing WOD is to consistently pull below your 2k pace every piece.  If you can negative split it even better!  This an opportunity to get used to consistency and speed at race pace.

Post your average split and stroke rating.  Comment on your consistency and recovery between pieces.

Rowing WOD 6/25: 2x12min w/ 3min Rest; Post meters for each

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Row with a partner to step up your game!

Rowing WOD 6/25:

2x12min w/ 3min Rest

1st:

  • 2′ @18 spm

  • 2′ @24

  • 2′ @20

  • 2′ @26

  • 2′ @22

  • 2′ @28

2nd:

  • 2′ @28 spm

  • 2′ @24

  • 2′ @26

  • 2′ @22

  • 2′ @24

  • 2′ @20

When competing in a WOD it helps to know what pace and rhythm will be most efficient.  The best way to learn where you’re most efficient is by doing.  Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm.  Try to hold a consistent split over each two-minute segment.  When the stroke rating (spm = strokes per minute) increases try to hold the split lower.  When the stroke rating decreases don’t let the split jump.

Post your Total Meters Rowed for each piece to comments.

Rest Day 6/24: What’s limiting your catch compression? Share your thoughts?

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Rest Day 6/24:

Use a Barbell to work into that calf and heel chord.

What’s limiting your catch compression?

Today’s rest day is an opportunity to work on your mobility through the catch.  Hop on an erg and sit at the catch without the handle.  See how much compression you can get while remaining in a position of strength.  Keep that chest up and shoulders down.  Feel what’s tight and then see if you can work some mobility to get more compression.  After mobilizing retest in the catch position.

A common problem in rowers is limited ankle flexion at the catch.  Here are a couple of things you can use to work on that flexion.  If you have a barbell, try to smash that heal chord and loosen it up by rolling the end of the barbell along the bottom of your calf.  If you don’t have a barbell check out this awesome bone saw calf smash from mobilitywod.com.

Post your thoughts to comments!

Rowing WOD 6/23: “The Valley” 500m Row, 5 Erg Facing Burpees ….

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Chest to the floor.

Rowing WOD 6/23:

“The Valley”

500m Row, 5 Erg Facing Burpees, 

400m Row, 4 Erg Facing Burpees, 

300m Row, 3 Erg Facing Burpees, 

200m Row, 2 Erg Facing Burpees, 

100m Row, 1 Erg Facing Burpee

30 Seconds Rest

Pop Up!

1 Erg Facing Burpee, 100m Row, 

2 Erg Facing Burpees, 200m Row, 

3 Erg Facing Burpees, 300m Row, 

4 Erg Facing Burpees, 400m Row, 

5 Erg Facing Burpees, 500m Row

Today’s Rowing WOD is focused on intensity and moving through the hips.  Hit each row hard, but hold a consistent split.  Don’t just fly and die.  Your goal should be to come up the other side of the valley faster than you went down.  This a great opportunity to practice that quick release to get the feet out fast.  

Jump!

For the erg facing burpees, start facing the erg, drop down and touch your chest to the floor, pop up using your hips, then jump over the railing.  That is one erg facing burpee.  It doesn’t have to be a perfect push up on the way down, just get that chest to the floor without smashing your face or knees.

Post your time to comments and let us know how the Erg Facing Burpees go!

Rowing WOD 6/22: 2 x 2k w/ 4min Rest

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Ever think about doing a Rowing WOD on the water?

Rowing WOD 6/22:

2 x 2k w/ 5min rest

1st 2k: 

  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)
  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)

Rest 4min

2nd 2k:

  • 750m @ Race pace
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 4 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.