Rowing WOD 1/16/13:
For Time …
21-15-9
Row for Calories
Checkout everyone’s preparation for the catch! They’re ready to suspend!
Power Clean (95/65 lbs)
Push Up
Rowing requires power and endurance. Today’s Rowing WOD is focused on that power. Keep a solid core and really stand up off of those footboards. Try to feel like you’re suspending yourself weightless just above the seat without losing contact.
Post your time to comments.
Rowing WOD 1/15/13:
Does your race plan involve you’re Warm Up?
10 x 250m w/ 45 seconds Rest
The Games and the Open are right around the corner and now is the time to start thinking about your game plan for certain WODs. Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance. In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.
This Saturday, January 19th, we will be testing our 2k again. If you’re in the Boston Area you’re invited to come and visit CrossFit Boston Iron and Grit and compete in the Renegade Rowing League. It will take place from 8 am – 9am. In order to prepare for testing and competition some of the rowing wods this week will be focused on race pressure and executing a race plan.
Today’s focus is executing a 2k race plan at high intensity. Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest. Row the first two pieces as if they were the start of the 2k. Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.
This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be. The goal should be to pull the lowest split possible, consistently through all 10 intervals. For example: alternating between splits of 1:50 and 2:00 is inefficient. Instead consistently pull 1:55 every interval.
Post your Splits and Thoughts to comments.
**** Example Dynamic Warm Ups ****
This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls. Focus on maintaining consistent pressure through each stroke and every piece. Rate of Perceived Exertion should be around 60% – 70%. Effort level on the last piece is open and should be based on how you feel. Set the monitor for intervals-time with 10 minutes of work and 1 minute of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.
Novice rowers should focus on one part of the stroke for each piece, like a horizontal handle path or trying to row feet out.
Vets should be dialing in their consistency. During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases.
Post the total distance rowed to comments.
Rest Day 1/13/13:
Attendees at last years CrossFit Rowing Trainer Course in VT
What are you doing to improve efficiency and performance in competition this year?
Deliberate practice makes perfect, but sometimes you need to get out of your garage or out of your box to gain more knowledge and improve your skills. This is the first of many posts I’ll be offering up to the world that will highlight amazing opportunities to get out of your normal routine, learn something new, and have some fun.
On June 8th and 9th CrossFit Boston will be hosting a two-day CrossFit Rowing Trainer Course. Head Coach Shane Farmer will be at CrossFit Boston on Saturday to give everyone the knowledge they need to improve their rowing and teach it to others. On Sunday I will be helping the folks at Community Rowing Inc. teach everyone to scull and row on the water. It will be a blast, so sign-up early before it fills up!
Learning to Scull at CRI!
Also, to help promote the CrossFit Rowing Cert., Renegade Rowing has developed a two-hour Renegade Rowing Workshop to give your box a taste of what they will learn at the certification and improve their performance in training and competition. If you own a box or would like to see a workshop at your gym this winter and spring, shoot me an email at Pat@RenegadeRowing.com and we can set it up. I’ll have more details about the Renegade Rowing Workshop up on the site soon.
Let me know if you have any questions, register for the CrossFit Rowing Trainer Course in Boston, and have a great day!
Rowing WOD 1/12/13:
Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop!
4 x 2:00 w/ :30 Rest
Today’s Rowing WOD is all about executing your race plan and sticking to your splits. For the first piece come out fast with a good start and then 7 to 10 quick strokes. Then be sure to settle right to the pace you’d like to hold for the first 500m of a 2k. For the second and third pieces paddle into them and hold strong at your ideal race pace. Imagine they are the second and third 500m of the race. During the 30 seconds of rest paddle lightly, take deep breaths through your nose, and try to bring your heart rate down. For the last piece hold steady at your race pace and then sprint out the last 30 seconds like you’re sprinting for the finish line. Have positive mental cues ready for all 4 pieces just like during the race. There is no room for negativity or “I can’t…” phrases. They won’t help you. Just sit up, breath, push the legs down, swing, have quick hands, and attack. Each stroke is an opportunity to spin that flywheel a little faster and each piece an opportunity to get yourself that much closer to a personal record. Get hungry and get after it!
Post your average 500m splits for each piece to comments.
Renegade Rowing 