Monthly Archives: June 2012

Rowing WOD 6/16: (w/ a partner) 4RFT – 1k Row, 400m Farmer Carry AHAP (Split Work)

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Rowing WOD 6/16:

Partner WOD

4 Rounds for Time

1k Row

400m Farmer Carry (AHAP)

(1 person working – Split work however you want)

Post your time to comments!

Today’s Rowing WOD is all about teamwork.  Rowing is the ultimate team sport because if you’re not in sync with your crew then the boat will feel heavy, tip to one side, and not be efficient.  Practice a few quick releases to get out of the straps and have quick transitions with your partner.  Be sure to communicate and work together.  Choose a weight for the Farmer Carry that’s as heavy as possible for both you and your partner.

If you’ve ever wondered what it feels like to row on the water, Renegade Rowing would like to help you out.  Contact Coach Pat (pat@renegaderowing.com) for more details.  Check out the possibilities of combining the two sports we love!

Rowing WOD 6/15: 5x 1k Row w/ 4min Rest

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Rowing WOD 6/15:

5x 1k Row w/ 4min Rest

@2k Pace

This is a great opportunity to focus on your consistency for the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 5 pieces.  If you’ve been working on a couple of technique fixes try to focus on one each piece.    

Post your split for each piece and share what you focused on!

Rest Day 6/14

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Rest Day 6/14:

What are you doing to improve your knowledge?

This past weekend Concept2 held a CFRowing Certification at their headquarters in Morrisville, VT.  Coach Shane Farmer lead the way with an awesome day of sticky catch drills, drag factors, damper settings, pacing, quick releases, starts, error detection, splits, stroke ratings. efficiency, a couple of solid Rowing WODs, and so much more.  On Sunday the group got a chance to experience the beauty of Craftsburry, Vermont and sculling on the water.  Checkout some of the CrossFit Boston Coaches that were in attendance with Craftsburry Outdoor Center in the background.

Were you there?  Got any good stories or thoughts from the weekend?  Post them to comments!

Rowing WOD 6/13

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Rowing WOD 6/13:

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

Today’s Rowing WOD is a beautiful combination of power and coordination.  As the pieces get shorter focus on smooth connection through the catch and powerful hips through the middle.  Same goes for the burpees.  For erg facing burpees practice the quick release to get out of the foot straps, stand next to the erg, do a burpee and then instead of jumping and clapping, jump with both feet over the erg rail.  On the other side drop right down and do it all over again.  This is a shorter WOD, so get after it and push yourself.

Rowing WOD 6/12

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6 x 2min w/ 1min Rest

Work on consistently holding one stroke rating for all 6 pieces and being as efficient as possible. Stroke rate should be similar to race pace for a 2k, 28-32 strokes per minute. Also work on consistent pressure and not taking any strokes off. Hold that split down and keep it down. Post your Split for each piece to comments.