Monthly Archives: April 2013

Rowing WOD 5/1/13: 4RFD – 20 DU, 200m Run, 2min Row – Post Meters Rowed

Posted on by
Reply

Rowing WOD 5/1/13:

Monica getting after the Double Under. Come learn how to attack Rowing WODs at the CrossFit Rowing Course June 8-9!

Monica getting after the Double Under. Come learn how to attack Rowing WODs at the CrossFit Rowing Course June 8-9!

4 Rounds For Distance (15min Cap) …

20 Double Unders

200m Run

2min Row for Meters

Through training we are constantly using all of our metabolic pathways, which range from short and anaerobic in nature to long and aerobic.  We want to be able to efficiently use our energy systems whether we’re drawing from our muscles or our breath.  It’s good to choose workouts throughout the week that focus on one or the other and occasionally mix the two.  In this manner we’ll be ready for anything, whether it’s a planned start in a 2k race or a counter move in the middle to hold off an unexpected attack of another boat.  We need to be able to execute our own race plan but be ready to adapt on moments notice if the race isn’t going according to plan.

Today’s Rowing WOD is awesome because it’ll require all of our metabolic pathways to fire.  In the 2 minute piece at the end of each round try to execute each part of your 2k race plan, especially the start.  Hit your splits and go hard.  During the run and the double unders try to keep the pace consistent between rounds, focus on making the work aerobic, and find a smooth rhythm.  To finish this workout under 15 minutes and get as many meters as possible you will have to execute a game plan.  However, be ready to push if your double unders start to slow you down.

Have fun and post the total distance rowed to comments as well as the distance for each round.

Rowing WOD 4/30/13: 4 x 3min w/ 1:30 Rest – Post Avg Splits

Posted on by
Reply

Rowing WOD 4/30/13:

4 x 3min w/ 1:30 Rest

Are you ready for Race Day? Get what you need at the CrossFit Rowing Course June 8-9 in Boston!

Are you ready for Race Day? Get what you need at the CrossFit Rowing Course June 8-9 in Boston!

  • Execute Ideal 2k Race Pace
  • Be consistent but bring the intensity

We performed this Rowing WOD back in March as a way of building consistency at hitting our goal 2k pace.  Look back to see how you did and bring your best for today’s Rowing WOD.  With a 2:1 work to rest ratio this workout will get tough, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next 2k or perhaps the 2k that might pop up at Regionals.  Our next 2k will be Saturday, May 11th so that Games Athletes will know there 2k splits going into Regionals.

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 7min or 8min 2k.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your 2k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your average 500m splits for each piece to comments!

Rowing WOD 4/29/13: 2 x 15min Power and Ratio – Post Distances

Posted on by
Reply

Rowing WOD 4/29/13:

2 x 15min w/ 5min Rest …

  • 5′ @ 20 s/m
  • 5′ @ 22
  • 3′ @ 24
  • 2′ @ 26

5min Rest

  • 2′ @ 26 s/m
  • 3′ @ 24
  • 5′ @ 22
  • 5′ @ 20

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.  In the second 15 minutes the stroke rating is going to decrease.  Try to get ratio and keep the power up.  Don’t let the split jump up.  Focus on pushing the legs down faster and taking longer on the recovery.

Post your distance rowed each piece!

Rest Day 4/28/13: Go see a Regatta! Share your experience!

Posted on by
Reply

Rest Day 4/28/13:

Getting in line for the dock is always fun. Try it at the CrossFit Rowing Course June 8-9!

Getting in line for the dock is always fun. Try it at the CrossFit Rowing Course June 8-9!

Go See a Regatta!

This weekend marks the beginning of the championship regatta season with many big regattas taking place around the country.  Find your nearest rowing center and see if there’s a race happening.  Set yourself up by the finish or start to see the best action.  Also check out the launching and landing areas to see the controlled chaos it takes to make a regatta happen.

Are you Ready to Race?

Are you Ready to Race?

I’ll be in Saratoga, NY all weekend at the Saratoga Invitational Regatta.  If you happen to be there as well, stop by and say hi.  I’ll be hanging out around the Wayland-Weston trailer.  I’d love to chat rowing and training.

Share your experience!

Rowing WOD 4/27/13: 8 x 500m w/ 2min Rest – Post Splits and Focus

Posted on by
Reply

Rowing WOD 4/27/13:

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

We’ve attacked this Rowing WOD a few times this winter.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the previous piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!