Rowing WOD 4/1/13:
Row Individual Marathon
42,195m Row
… Or Row a 10k for form, rhythm, and timing at steady state pressure. No matter what be sure to get some good mobility for the hips and hamstrings. It is April 1st after all. We’ll throw in a Marathon someday …
Post TIme and Split for a 10k to comments, as well as your thoughts on rowing a marathon.
Rest Day 3/31/13:
Happy Easter!
I hope everyone enjoys Easter Sunday and can spend some time with family and friends. Share if you do anything fun including family mobility or active recovery. Perhaps challenging your family to an Erg Relay?
All the Best!
Coach Pat
Rowing WOD 3/30/13:
Get After It!
2k Row
Today’s Rowing WOD is a 2k Row. It’s a test of how much pain and glory you can endure over seven to eight minutes. Grab some friends and get after it. This is our first test of the Spring season and will give us a baseline to work off of and use in pacing future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!
Post your 2k results to comments!
Rowing WOD 3/29/13:
For Time …
250m Row, 10 Cleans (135/95 lbs.)
Stick that landing with elbows up!
250m Row, 10 Jerks (135/95 lbs.)
250m Row, 10 Toes to Bar
250m Row, 12 Clean and Jerks, 12 Toes to Bar
13.4 is upon us! It’s no 2k Row, but it’ll do. That 7min time frame is similar to a 2k and you can be sure the lungs will be burning afterwards just like a 2k. No matter what we will be testing our 2k tomorrow!
Wouldn’t it be cool to have a space to lift and erg in your boathouse?
Today’s Rowing WOD is an opportunity to dial in each part of your 2k race plan. No need to go all out on the rowing physically, but mentally you must execute the thoughts and splits you plan to hit for each section of the race. Focus in, be smooth, and be efficient.
The Clean and Jerk as well as Toes to Bar are thrown in there to get ready for 13.4. By the end of this WOD you should be plenty warm and in a similar state to when you will be hitting the round of 12. Use today’s Rowing WOD as an opportunity to figure out your plan of attack for 13.4 as the rounds get longer.
Post your total time and splits for each 250m to comments. Share how you plan to attack the 2k tomorrow as well as 13.4!
Rest Day 3/28/13:
Will you be at the CrossFit Rowing Course June 8-9 in Boston?
This weekend athletes and trainers from around the Northeast are coming to CrossFit Boston to get their Level 1 CrossFit Certification. They’re interested in learning more about CrossFit and taking their knowledge to the next level so they can share their love and passion for constantly varied, high intensity, functional movement with their family, friends, and community.
Sculling
If you feel the same way about Rowing, especially when combining it with CrossFit, then you should come get some knowledge too! CrossFit Boston will be hosting a 2-Day CrossFit Rowing Trainer’s Course June 8-9. On Saturday CrossFit Rowing Coach Shane Farmer will be dropping some know-how on the erg and on Sunday all participants will get a chance to take their new-found knowledge to the water at Community Rowing.
Register Now before it fills up!
Renegade Rowing 