Monthly Archives: April 2013

Rowing WOD 4/26/13: EMOM10 − 10 Calories, Max KB Swings – Post Total Swings

Posted on by
2

Rowing WOD 4/26/13:

Come compete in a Rowing WOD at the CrossFit Rowing Course June 8-9 in Boston!

Come compete in a Rowing WOD at the CrossFit Rowing Course June 8-9 in Boston!

Every Minute On The Minute for 10min perform …

10 Calorie Row

Max KB Swings (1.5/1 pd) (As many as possible before the next minute)

Today’s Rowing WOD is an opportunity to focus on connection and suspension.  Have good posture and try to suspend off of the seat with each stroke.  Feel weightless on the seat but keep the forces horizontal so the seat stays with you.  If you can combine this feeling with good connection between the seat and the hands at the beginning of each drive you will have infinite power!  Good connection means you’re seat and hands change direction together and move at the same rate.  They should cover the same amount of distance in the same amount of time during the first part of the drive.  Feel for connection and suspension and crush this workout.

To get a high score you’ll need efficiency in both the rowing and kettle bell swings.  For the swings stay back on the heels, use the hips to move the weight, and keep a solid posture.  Imagine you’re spreading the floor as you load the hips and drive through the heels.  The kettle bell swing is a great tool to develop the glutes and hamstrings which are needed during the middle of the drive when we get our heels down.  Try to feel the same activation when you get back on the rower and fight for smooth suspension.

Have fun and post the total number of kettle bell swings you complete over the course of workout.  If you can, it might also be nice to see the number of swings per round to see consistency.

Rest Day 4/25/13: Where will you be June 8-9? Register for the CrossFit Rowing Course in Boston!

Posted on by
Reply
Sunset on the Basin! Boston is beautiful in the Summer!

Sunset on the Basin! Boston is beautiful in the Summer!

Rest Day 4/25/13:

Where will you be June 8-9? Share!

Register for the CrossFit Rowing Course in Boston! Click Here!

CrossFit Rowing Trainer Course – Boston, MA – June 8-9, 2013

Saturday, June 08, 2013 – Sunday, June 09, 2013
CrossFit Boston
114 Western Ave
Boston, Massachusetts 02134
United States
Spend two days with Coach Shane Farmer. The first day will be spent learning rowing technique, technical error analysis and correction, verbal cues, rowing physiology and kinesiology, how to structure a CrossFit rowing workout, maximizing rowing power and efficiency, increasing rowing power output for better WOD times/scores and more at this comprehensive workshop. The day will include lecture, rowing on the Concept2 indoor rowing machine, team teaching, and two CrossFit workouts. Knowing how to row correctly and teach rowing to your clients are invaluable skills within the CrossFIt community.

The second day will enable participants to take their rowing skills outdoors and into actual on the water racing boats. Transferring the skills learned on the indoor rowing machine to an on-water rowing experience will enable participants to further refine their technique and power output capabilities.

Day 2 – This day is set aside for those wishing to learn the basics of using a single person boat.  There is a lot to learn and everyone will face different challenges, but the focus is on having fun and learning the basics. No rowing experience is needed, however swimming skills are required. You should be able to swim a distance of 75 feet, tread water for 5 minutes and swim a distance of 20 feet under water. Everyone participating in the On Water Rowing will be required to sign a standard Athlete Release Form.

Here’s a peek at where we’ll be rowing on the water….

Rowing WOD 4/24/13: AMRAP8 − 750m Row, 15 Plate Burpees – Post Score

Posted on by
2

Rowing WOD 4/24/13:

Sunset through the Clouds! Row on the water at the CrossFit Rowing Course June 8-9 in Boston!

Sunset through the Clouds! Row on the water at the CrossFit Rowing Course June 8-9 in Boston!

As Many Rounds As Possible in 8min …

750m Row (@2k Goal Pace)

15 Plate Burpees (Do a burpee and hop onto a 45 lb. Bumper Plate)

In competition and training there is usually a prescribed time domain whether it’s a Chipper, AMRAP, Distance, or RFT setup.  When you’re training for competition or focused on achieving a goal/standard it helps to know you’ll have the energy and mental toughness required to perform for that entire time domain.  A 2k requires full commitment both mentally and physically for 6 to 8 minutes depending on your ability.  In preparation for our next 2k test, before Regionals and other summer competitions, we will be training this time domain at least once a week to focus on the intensity and mentality needed on race day.

Today’s Rowing WOD should be performed at high intensity as if it were race day.  Be sure to get a good warmup in that includes a few bursts at race pace.  The first 750m should be completed as if it were a 2k race.  Get a good start, 7-10 high strokes, and settle to your goal 2k pace.  You should be focused on efficient rowing that allows you to hold one split and one stroke rating all the way through.  During the 15 burpees focus on breathing and resetting your mind for the next 750m.  The burpees should be a fun challenge because they require a little accuracy to hop onto the plate without missing it.  The plate will ensure you’re being consistent with the work you do each rep.  As you start the second 750m dig deep and be ready to fight mentally with positive self talk.  The second 750m should be performed like the third 500m of your 2k.  The third 500m of a 2k is your opportunity to reach your goal.  If you can crush your splits in the third 500m of a 2k you will crush your goal.

Reaching your 2k goal starts today.  Get after it!

Post the number of complete rounds plus additional meters/reps to comments!

Rowing WOD 4/23/13: 6 x 750m w/ 2min Rest – Post Splits

Posted on by
2

Rowing WOD 4/23/13:

Get Certified and Learn to Row on the Water! Sign Up for the CrossFit Rowing Course June 8-9!

Get Certified and Learn to Row on the Water! Sign Up for the CrossFit Rowing Course June 8-9!

6 x 750m w/ 2min Rest

  • 1st & 2nd @2k Pace (w/ Start)
  • 3rd @2k+5
  • 4th @2k+3
  • 5th @2k+1
  • 6th @2k (w/ Sprint Finish)

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 750m of work and 2 minutes of rest.  Use the first two pieces to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all six pieces.  Write down the splits you would like to hold (ex: 2:00, 2:00, 2:05, 2:03, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

Regionals are a month away.  Will there be a 2k?  Better get ready just in case.  For those of you lucky enough to be competing at Regionals, and those that look forward to competing at some point this year, we will be testing our 2k on Saturday, May 11th.  If you can hit a few of these Rowing WODs every week from now until then you will be ready to crush it.  You will know your splits and what to hold during Rowing WODs at Regionals and other competitions this summer.

Post your Average 500m Splits for each piece to comments.

Rowing WOD 4/22/13: “Earth Worm” – 2x14min varying rates – Post Distance

Posted on by
2

Rowing WOD 4/22/13:

“Earth Worm”

Imagine doing this Rowing WOD on the water! CrossFit Rowing Course June 8-9

Imagine doing this Rowing WOD on the water! CrossFit Rowing Course June 8-9

2 x 14min w/ 4min Rest as follows …

  • 2min @20 s/m
  • 2min @24
  • 2min @22
  • 2min @26
  • 2min @24
  • 2min @28
  • 2min @26

Today’s Rowing WOD is an opportunity to work on your rhythm and ratio.  Focus on controlling your recovery to hit the prescribed stroke rating.  If you need to work on adding a gathering point as we talked about yesterday be sure not to stop.  Make it a slower, rhythmic, controlled motion as you come forward toward the catch.  Also, try to keep the pressure up.  Every time the rating goes up your split should go down.  If done properly you should finish pulling consistently faster splits every stroke then you did at the beginning of the piece.

Post your total distance to comments and share your thoughts on varying the stroke rating.