Rowing WOD 4/5/13:

Complete all 3 For Total Time …

Coach Tapply warming up for the thruster

1. 500m Row (Like start of 2k)

2. 3 Rounds: 7 Thrusters (85/45 lbs), 7 Chest to Bar Pull Ups

3. 500m Row (Like finish of 2k)

It’s official!  Open WOD 13.5 has been released and we’re in the middle of our last week of world-wide competition to crown the fittest on earth!  13.5 is very exciting because while it’s not the 2k Row we’ve been hoping for, it will feel exactly the same.  The feeling after completing Fran is the same as the feeling after completing a 2k.  That being said, your game plan for both should be similar.  Quick clean start for 10 reps/strokes and then settle into a consistent, smooth pace that you can handle for the whole race.  Your form will have to be on point, you’ll need to focus on breathing, and your mind must be right.  Mental strength will be key and you must be ready to fight off that little voice inside your head with cues like “legs”, “push”, “I can”, “breath”, “swing”, “smooth”…

Today’s Rowing WOD is an opportunity to dial in your form, prepare mentally, and build consistency in your movement.  Start and finish with a 500m Row that mimics your 2k race plan.  Execute the same split and stroke rating you ideally want to hold on your next 2k.  In between perform 3 flawless rounds of thrusters and pull ups to make sure you’re ready to do your best on 13.5.

A 2k didn’t pop up in this years open, but you can be sure it will pop up at Regionals and the games.  From now until Regionals, Renegade Rowing will be working to improve your form, capacity, and strategy to crush that 2k.  If you plan to be at the top of the podium you will need to crush the erg.  These workouts are a great place to start.  Fit in a couple every week, share your thoughts and results, and you’ll be ready to crush that 2k in competition.

Post your time and average splits for each 500m to comments!

Rowing WOD 4/3/13:

2 Rounds 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 two rounds 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 tested our 2k this past weekend and today is a great opportunity to build confidence and hit your new 2k splits.  Start quick and light, settle with breathing, and execute every stroke with balanced power.  Stay strong mentally and physically.  Look back at what you did last week and try to hold a consistent pace through the whole workout.  If you can, negative split the run and the row to make the second round a little faster than the first.

Execute your game plan.  Smooth is Fast!

Post your time and average splits for the 1k’s to comments.  Below is the full workout we will be performing next week.

“Hamilton”

℅ CrossFit.com

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

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.