Monthly Archives: July 2012

Rowing WOD 7/27: Max Pressure 2×1,250m, 2x700m, 2x300m – Post Avg 500m Splits

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Rowing WOD 7/27:

Max Pressure

2 x 1,250m w/ 5:30 Rest

2 x 700m w/ 3:30 Rest

2 x 300m w/ 1:30 Rest

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity, something everyone strives for in developing elite fitness.  Set the monitor for Intervals Variable and input 1,250m , 5:30 rest, 1,250m, 5:30 rest, 700m, 3:30 rest, 700m, 3:30 rest, 300m, 1:30 rest, 300m, 1:30 rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and SR) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.  

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits to comments.

Rest Day 7/26: On the Erg, what number do you set your feet at?

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Rest Day 7/26:

On the Erg,

What number do you set your feet at?

Changing the height that your heels are set at on the Concept2 Erg can greatly influence the comfort level and efficiency of your rowing.  If you have tight hamstrings or hips, and have trouble compressing all the way to vertical shins at the catch, you may want to lower your feet one or two numbers on the footboard.  This will allow you to stay in a more upright and strong position at the catch.  However, we do want to create force in the horizontal direction and if the feet are to low you’ll be standing up off the seat every stroke.  If you tend to come up off your seat too much try raising your feet.  Raising the feet allows you to push and apply force in a more horizontal direction.  Keep in mind that the closer your heels are to your seat the more flexibility is required in the hips, hamstrings, and ankles to get full compression at the catch with your chest up.

Play around with where your feet are set and share what works for you.

Rowing WOD 7/25: “C2 Jump Street” – Row/Box Jump Ladder – Post Time

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Rowing WOD 7/25:

“C2 Jump Street”

500m Row

10 Box Jumps

400m Row

20 Box Jumps

300m Row

30 Box Jumps

200m Row

40 Box Jumps

100m Row

50 Box Jumps

Rowing is all about the legs and today’s Rowing WOD means business in that regard.  Focus on consistency and rhythm for both the rowing and box jumps.  Take some time to do stretch out the quads and hips afterwards.  Checkout the barbell mashing that was posted a few days ago.  It’s money!

Post your time to comments and let us know how those legs do.

Rowing WOD 7/24: 10 x 200m w/ :45 rest – Post Fastest and Slowest

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Rowing WOD 7/24:

10 x 200m Row

w/ :45 rest

Intensity is the name of the game when we’re looking for results in the pursuit of fitness.  Regularly pushing your limits will give your body a chance to adapt as long as there is an appropriate amount of rest mixed in.  Today’s Rowing WOD is all about consistent intensity.  The only way to get used to race pace is to practice at race pace, both in terms of stroke rating and effort.  Below are some goals for you to keep in mind.  If you can consistently complete each interval in the noted amount of time you’ll be on your way to achieving the associated 2k time.

Post your Fastest and Slowest Interval!

Interval Time = 39 sec; Goal 2k Time = 6:30

Interval Time = 42 sec; Goal 2k Time = 7:00

Interval Time = 45 sec; Goal 2k Time = 7:30

Interval Time = 48 sec; Goal 2k Time = 8:00

Interval Time = 51 sec; Goal 2k Time = 8:30

Interval Time = 54 sec; Goal 2k Time = 9:00

Rowing WOD 7/23: 5 Starts, 20min Tech Row, 2x 500m – Post 500m Times

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Rowing WOD 7/23:

5 Starts

20min Technique Row

2x 500m Row

1st piece w/ a Start

2nd piece w/ a Sprint

In order to develop elite fitness one must develop and continually practice a wide variety of skills.  By learning to row efficiently the elite athlete will develop many of the same movement patterns and skills they seek in the daily hunt for health and fitness.  Rowing itself provides many skills to focus on and develop, like control, posture, timing, balance, and connection to name a few.  

Today’s Rowing WOD is a perfect opportunity to practice those skills and improve your efficiency.  After warming up, perform 5 starts with about a minute of rest in between.  A start is usually a set of shorter strokes that progressively lengthen out to get the flywheel or boat up to speed.  A common start sequence begins with a stroke from 3/4 slide, then 1/2 slide, then 3/4 slide, then a lengthen stroke, then a full stroke.  After each start assess whether or not you were precise in your movement.  Have a friend watch you.  See if you can dial in the length of each stroke and get your split down as far as possible by the fifth start.

After that pick three or four aspects of your technique that you want to focus on and row at steady pressure for twenty minutes.  The stroke rating should remain around 18 − 22 strokes per minute.  About every 10 strokes cycle through a different focus whether it be level hands, body preparation, connecting the seat with the hands, or slide control.  By the end of the twenty minutes you should be more consistent and more efficient with every stroke.

To end the day perform two 500m pieces.  The first should be performed with the starting sequence you practiced in the beginning.  The second should be consistent from the beginning and finish with a sprint.

Post your technique focus and 500m times to comments.