Monthly Archives: March 2013

Rowing WOD 3/27/13: 1k Row, 50 Push Ups, 1k Run, 50 Pull Ups – Post Time

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Rowing WOD 3/27/13:

Members at CrossFit Boston attacking Hamilton on Saturday

Members at CrossFit Boston attacking Hamilton on Saturday

1 Round of Hamilton for Time …

1k Row, 50 Push Ups

1k Run, 50 Pull Ups

From time to time CrossFit creates a new WOD that is a step above all the rest.  These are called Hero WODs.  They are named after Heroes who have given their lives in the line of duty.  Every time we perform a Hero WOD is an opportunity to think outside ourselves and push a little bit harder for those that put themselves in harm’s way for us.

Today’s Rowing WOD is one round of an awesome Hero WOD named Hamilton.  We will be building up and performing one more round each week over the next few weeks to push ourselves harder, execute our rowing, and honor Hamilton.  Your focus should be to push the pace on the running, push ups, and pull ups so that when we perform the full workout they won’t slow you down.  Figure out how you’re going to game each movement to get through it the fastest.

On the 1k Row I would like to see everyone execute the first 1k of your 2k race plan.  We will be testing our 2k this weekend and today is a great opportunity to build some confidence and hit the splits you plan to hold during the race.  Start quick and light, settle with breathing, and execute every stroke with balanced power.  Stay strong mentally and physically.

Post your time and average split for the 1k Row to comments.  Below is the full workout we will be working up to over the next three weeks.

“Hamilton”

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

℅ CrossFit.com

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Kristan, and sisters Shawney and Taya Hamilton.

Rowing WOD 3/26/13: 8 x 250m w/ 1min Rest – Post Avg Splits

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Rowing WOD 3/26/23:

8 x 250m w/ 1min Rest

Enjoy the fact that you're warm and inside! Get after these 250's!

Enjoy the fact that you’re warm and inside! Get after these 250’s!

Open WOD 13.4 will be announced tomorrow.  Last week was a workout that was known and many people had done in the Open before.  This week may be an unknown for the Open…2k Row or something even worse? 5k Row?  It is 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 we will be testing our 2k to start of the spring season with a solid baseline to work from.  Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row every piece just as you would during your 2k this weekend.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m.

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.

Use the mental cues you practiced in yesterday’s Rowing WOD to be positive and attack!  You want to be in control of your 2k, embrace the pain, and enjoy the glory.  It all starts here.  Final preparation.  Do it!

Post your Splits and Thoughts to comments.

Rowing WOD 3/25/13: Double Pyramids for Rhythm and Ratio – Post Distance

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Rowing WOD 3/25/13:

Double Pyramids

2 x 19min as follows …

Both Mike and Bob have really started to develop suspension and ratio, keep it up guys!
  • 4′ @18 s/m, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18

2min Rest

  • 4′ @20, 3′ @22, 2′ @24, 1′ @26, 2′ @24, 3′ @22, 4′ @20

Competing in the Games requires rowing efficiency.  Taking a little extra time during the Open to focus on rhythm, timing, and overall form will go a long way in performance come game day.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.

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 comments as well as your thoughts on Ratio.

Rest Day 3/24/13: How does your gym setup the ergs during a Rowing WOD? – Share Thoughts

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Rest Day 3/24/13:CFB Ergs

How does your gym setup the ergs during a Rowing WOD?

Do they all get thrown in a line? End to End?  In a Circle?  Does each person get an erg in a predefined grid on the floor like a competition?  Does it depend on the workout or class structure?  Does it depend on the number of ergs?  Does it matter?

Would you like to learn the most efficient way to arrange the ergs in your gym during certain Rowing WODs?  Would you like to know the best way to arrange them for teaching the stroke to different sized classes?

Come to the CrossFit Rowing Trainer Course in Boston from June 8-9.  CrossFit Rowing Coach Shane Farmer will be running the course on Saturday at CrossFit Boston Iron and Grit and then everyone will learn to apply their skills on the water at Community Rowing Inc. on Sunday.

Click here to learn more and register! 

Let us know if you have any questions or need any help!

Rowing WOD 3/23/13: 10×1:00 On, :45 Off – Post Splits and Distances

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Rowing WOD 3/23/13:

10 x 1:00 On, :45 Off

CRASH-B's here we come! Attention! Row!

  • 2k Goal Pace!!!

One Week until our next 2k!  You’ve been training hard all winter with a goal pace in mind.  Today is the day to attack it and dial it in.  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.

Next weekend we will be testing our 2k, perhaps as part of Open WOD 13.4.  Get ready to crush a 2k in your hometown gym with a friend.

Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute 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 Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 2k.

Post your Splits and Distances for each piece to comments.