Monthly Archives: September 2012

Rowing WOD 9/26: 5RFT – 1k Row, 100m Farmer’s Carry w/ Erg – Post Time

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How will you carry the erg?

Rowing WOD 9/26: 

“Farm Erg”

5 Rounds For Time

1k Row

100m Farmer’s Carry w/ Erg

The Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 2 or 3 split seconds.  In other words, row each piece at a pace of 2k+2 or 2k+3.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check the blog here to find out how to update this feature on your monitor.

Post your time and let us know how you carried the erg!

Rowing WOD 9/25: 12 x :30 On, :30 Off – Post Avg Split and Stroke Rating

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Rowing WOD 9/25:

12 x :30 On, :30 Off

@2k to 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.  If you’re aerobic conditioning used in workouts like yesterday’s Rowing WOD is solid, then this is something you can work on to push even harder at the end of a competition.  While this fall we are focused on longer head race pieces like 4, 5, and 6k’s, we need to mix in shorter, high intensity pieces to be ready to walk through a boat or sprint for the line if we know a race is going to be close.

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!

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

Rowing WOD 9/24: 3x15min w/ 2min Rest – Post Total Distance

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Rowing WOD 9/24:

3x15min w/ 2min Rest

Row Each Piece As Follows:

5′ @18 s/m

4′ @20

3′ @22

2′ @24

1′ @26

Today’s workout is for finding rhythm and consistent power at different stroke ratings.  It’s equivalent to doing a long WOD with say a bunch of unbroken Kettle Bell Swings.  To go unbroken you must maintain core stability and be able to change the rhythm of the swing to allow for breathing and consistency under fatigue.

Set the monitor for 15min On and 2min Off.  Follow the prescribed stroke rate changes above and be consistent with your pressure on every stroke.  Start out the first piece at a pace around 5k+15.  When the rating shifts up try to bring the split down by a couple of seconds to maintain ratio and rhythm.  If you’re able to execute the first piece well, start the second piece at a 5k+14 and the third piece at a 5k+13.  During the rest roll out your hips, hamstrings, and back.

Post your total distance for the workout.

Rest Day 9/23: Ever think about racing on the water?

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Rest Day 9/23:

Ever think about racing on the water?

Rowing WOD 9/22: “C2 Jump Street” – Post Time

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Rowing WOD 9/22:

“C2 Jump Street”

For Time…

500m Row

10 Rail Jumps

400m Row

20 Rail Jumps

300m Row

30 Rail Jumps

200m Row

40 Rail Jumps

100m Row

50 Rail Jumps

Rowing is all about the legs and today’s Rowing WOD means business in that regard.  For the Rail Jumps, unstrap from the erg, stand facing the erg rail, and then jump and land on the rail just like you would a box jump.  If you’re feeling like a fire-breather, have the equipment, and want to step up your game, sub a 24″/20″ Box Jump for the rail jumps and get after it.  Remember to land soft/quiet by cushioning with the legs.

Post your time to comments and let us know how the rail jumps go.