Monthly Archives: May 2013

Rowing WOD 5/27/13: Memorial Day Murph! – Post Time and Experience

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Rowing WOD 5/27/13:

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. - ℅ mdmfunraiser.com

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. – ℅ mdmfunraiser.com

Memorial Day Murph!

Memorial Day is a great time to be with family and friends as we remember those who have lost their lives fighting for our freedom.  If you’re lacking hugs in your life, use today as an opportunity to change things up.  Go hug a friend or love one.  Live life and enjoy the journey, it’s to short not to.

“Murph” consists of the following:
  • 1 Mile Run to start
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

Do not be discouraged if you can’t do the entire workout (Not many can). Anyone can do their own version of Murph. The idea is to challenge yourself and do a little more a little faster every year.

Post your time and experience to comments!

Rest Day 5/26/13: What are you training for this Summer?

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Rest Day 5/26/13:

Renegade Rowing Team enjoying an early morning row!

Renegade Rowing Team enjoying an early morning row!

What are you training for this Summer?

As we come to the end of the spring season it’s time to look forward to the Summer.  What will you be training for?  A competition? A race? A wedding?  Please share your goals for this Summer in the comments.

Good Luck to all High School Rowers competing this weekend in championship regattas!  I’ll be cheering on the Wayland-Weston Men and Women at the Mass. Public School State Championships in Lowell.

Have Fun!

Rowing WOD 5/25/13: 1k Row – Post Time, Avg. Split, Avg. Stroke Rate, Avg. Watts

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Rowing WOD 5/25/13:

Where do you test? Why?

Where do you test? Why?

1k Row For Time

How well does your body operate at its anaerobic threshold?  How much power can you maintain and still remain aerobic?  Today’s assessment will give you an idea of your work capacity in a 4 minute time frame.  You’ll be pulling from both anaerobic and aerobic energy systems.  If you can make the middle two minutes more aerobic then you’ll be able to go harder in your start and sprint to the finish.

Set your monitor for 1,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.

For those wondering why we’re doing a 1k test and how to attack it, think of this as your next attempt at the Girl WOD “Jackie”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work without having to dip into anaerobic energy stores during the middle of the workout.  Also, when tackling “Jackie”, good competitors will go in with a game plan based on what they know they can maintain.  Athletes will want to be ready to crush the thrusters and pull ups to get a fast time.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle and stay strong through the middle, and absolutely crush the sprint in the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 3 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.

Rowing WOD 5/24/13: 4RFT – 10 Tuck Jumps, 200m Run, 300m Row – Post Time

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Rowing WOD 5/24/13:

Bonus points if you do it with a smile!

Bonus points if you do it with a smile!

4 Rounds For Time:

10 Tuck Jumps

200m Run

300m Row

Fire it UP!!! It’s Friday and it’s time to get after the weekend!  I hope you all had a good week and you’re ready to go into the weekend strong.  Tomorrow we have our first 1k test of the summer.

Today’s Rowing WOD is an opportunity to dial in the splits and game plan you’d like to execute tomorrow.  The tuck jumps will get your adrenaline going and simulate the first 10 strokes of the start.  Focus on breathing and being consistent with your pace for the 200m run.  When you get on the erg be prepared mentally with a positive mental cue and a split you plan to hold.  The first round should be performed like the start of your 1k.  The second and third round should be performed like the middle of the race.  The last 300m piece should be rowed at negative splits like your sprint.

Move well, have some fun, and get ready for the weekend!  It’s FRIDAY!!!

Post time and 1k goal to comments.

Rest Day 5/23/13: Check your Technique – Use the Force Curve! – Share Thoughts

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Rest Day 5/23/13:

℅ Concept2.com - Come learn al about the force curve June 8-9 at CrossFit Boston!

℅ Concept2.com – Come learn al about the force curve June 8-9 at CrossFit Boston!

Check your Technique – Use the Force Curve!

What do you need work on?

Set the monitor to display the force curve during your next warmup to really dial in body awareness and technique.  Below is a video I took of :30 pieces that were programmed in January.  Listen carefully and you might hear me calling hustles for each Renegade to continue working on the changes they addressed in their warmup.

Use today as an active rest day and take 15 minutes to row light and focus on form.  Make everything feel smooth.  Watch your power curve on the monitor, is it a smooth inverted parabola?  Where’s the peak?  Throw in some pauses on different parts of the recovery.  Be in control of your stroke at all times and maintain good posture.  If you find something that seems jerky or out of control try to change it and make it different.  Experiment a little and have some fun!

Share your thoughts to comments.