Monthly Archives: October 2012

Rowing WOD 10/17: 4k Row w/ Control/Burpees – Post Time and # of Burpees

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Rowing WOD 10/17:

4k Row w/ Control

Row @26 s/m

80% Effort

*Perform 5 Burpees every time the stroke rate deviates from a 26 for more than two strokes

Executing a game plan during a competition can really help keep you mentally strong and allow you to push right until the end.  Talking with members of CrossFit Boston who competed at the Beast of the East this past weekend really emphasized the importance of this.  All of them crushed it, most of them won their heats, many of them PR’ed, and all of them had a game plan.  A big part of developing a game plan on the rower is to develop your ability to control stroke rating and effort, how many strokes do you take per minute and how much force do you apply to the handle.  

Today’s Rowing WOD is all about dialing in that ability to be precise, hold a stroke rating, and put out a consistent effort every stroke.  Each time you start rowing you’re allowed 5 strokes to get to a 26 stroke rating.  After that you’re only allowed two consecutive strokes not at a 26 stroke rating.  It’s ok if every now and then you deviate as long as within two strokes you get the rating back to a 26. Pick a split that you can maintain at 26 s/m and be consistent with your effort each stroke, it should be hard to say a full sentence.  Each time you catch yourself taking three strokes not at a 26 hop off the erg and do 5 Burpees.  If you’re looking for fun make them lateral erg burpees seen above.

Post your time and number of Burpees to comments!

Rowing WOD 10/16: 10 x 1min Race Pace w/ 45sec Rest – Post Average Split

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Rowing WOD 10/16:

10 x 1min Race Pace

w/ 45sec Rest

Row Each Minute As Follows:

:30 @32 s/m

(then Ratio Shift)

:30 @30 s/m (Hold Same Split)

Yesterday we worked on ratio and shifting up and down the stroke ratings.  Today’s Rowing WOD is all about putting that ratio shift to work in a race situation.  Whether you’re on the water or on the erg the ability to ratio shift will allow you to breathe a split-second longer and under stroke your opponents.  Essentially you’ll become more efficient and be able to store up a bit of extra energy/focus to walk through someone later in the race.  Keep in mind this is at race pace and will be tough to maintain as you fatigue, so stay sharp and mentally strong.  Focus on squeezing with the legs and having quick hands out of the finish.  When you shift from a 32 to a 30, push a little more with the legs, have quick hands, then lengthen out the slide on the recovery.  Take a good breath and settle right to the 30 stroke rating.  The goal should be to maintain the same split through the whole minute.

Post your average split for the workout to comments.

Rowing WOD 10/15: Double Pyramids 2 x 19min w/ 2min Rest – Post Distance Rowed

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Rowing WOD 10/15:

Double Pyramids

2 x 19min

w/ 2min rest between

(4′ @18, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18)

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.  

When going from an 18 stroke rating to a 20 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post you’re distance rowed to our comments as well as your thoughts on Ratio.

Rest Day 10/14: What’s keeping you from going Paleo?

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Rest Day 10/14:

Here’s a great post from Alex Black of Wicked Good Nutrition on going Paleo!

Sometimes the hardest thing about going Paleo…

Is cooking awesome food. So try this Paleo chili…

It’s not that you can’t ever make and eat awesome Paleo food, it’s that you have to know how. Changing how and what you cook can be a huge challenge, and a lot of first-time Paleo eaters end up eating the same chicken, vegetables, eggs, and fruit everyday. Well, that gets boring fast. So, since it’s October and finally getting cold again, it’s time for some awesome chili!

The first Paleo recipe I made was a chili, and let’s just say I used a bad recipe and it was not delicious. This time, I teamed up with a man who had a better recipe, and let me tell you, this was some of the BEST chili I have ever had. It’s not the typical “short, easy, fast” recipe I like to post. It takes about an hour of work and a few hours to simmer, but it’s well worth the wait. Give it a try, and share how you liked it. Or, if you think you have a better recipe, share that too!

Continue Reading Here …

Rowing WOD 10/13: 6 RFT – 250m Row, 15 Wall Balls, 1min Rest – Post Time

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Wicked Good Nutrition’s Alex Black on Wall Balls

Rowing WOD 10/13:

6 Rounds For Time

250m Row (@2k – 2 Pace)

15 Wall Balls (20/14)

1min Rest

Wall balls are great because they’re a pushing movement to counteract the pulling on the erg, but even more important they can mimic the explosiveness and rhythm of the rowing stroke.  During the drive phase of a wall ball you’re driving through the heels and finishing on the toes with full extension of the hips.  As soon as the ball leaves your hands you begin the recovery just like in rowing and your body has a second to gather itself, find balance, breathe, and then begin to load up the legs for the next drive as you catch the ball and sit back into a squat.  In competition you may be focused on cycling through them and bouncing out of the bottom, but in training you can focus on being smooth and adding some control on the way down.  This will give you a sense of the feeling you need during the recovery on the erg.  When rowing we want to stay light on the foot-stretchers as we swing and slide up to the catch.  Just as we approach the catch we should feel the weight start to come on to the big toe/balls of our feet.  Then when we’re ready to connect the chain to the fly-wheel and drive we put all of our weight on the footboards and push through the whole foot trying to suspend from the handle.  As you warmup for Today’s Rowing WOD try to feel these things.  Gaining awareness of our bodies as we move through full range of motion is key to mastering all of the general physical skills we’re developing.

Post your Time to comments!