Monthly Archives: May 2013

Rowing WOD 5/22/13: Rowing “Annie” – Post Time

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Rowing WOD 5/22/13:

Get excited! 2 weeks until the CrossFit Rowing Trainer Course at CrossFit Boston and CRI!

Get excited! 2 weeks until the CrossFit Rowing Trainer Course at CrossFit Boston and CRI!

Rowing “Annie” – For Time…

500m Row
50 Double Unders
50 AbMat SitUps
400m Row
40 Double Unders
40 AbMat SitUps
300m Row
30 Double Unders
30 AbMat SitUps
200m Row
20 Double Unders
20 AbMat SitUps
100m Row
10 Double Unders
10 AbMat SitUps

Today’s Rowing WOD is a great take on the classic Girl WOD Annie.  The rowing pieces are descending in length, so a good goal would be to hold the average 500m split that you row on the first 500m all the way through the rest.  If you can finish the last 100m in 10 strokes you got game!  Look at your splits from yesterday, think about your last 2k, and try to pick a goal split for the 1k we’re going to do on Saturday.  If you can work on consistently holding your 1k goal split during this wod you’ll be ready to crush it and surpass that goal on Saturday.  Be sure to breathe and find a consistent rhythm for the double under’s and sit ups.

Attack it and post your time to comments!  Post your goal splits and actual splits as well.

Rowing WOD 5/21/13: Max Pressure – 1.5k, 1k, 500m, 250m – Post Splits

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Rowing WOD 5/21/13:

Beach Launch for Regionals this past weekend. Who's excited to get on the water June 8-9?

Beach Launch for Regionals this past weekend. Who’s excited to get on the water June 8-9?

Max Pressure

1,500m w/ 5:00 Rest

1,000m w/ 4:00 Rest

500m w/ 2:00 Rest

250m w/ 1:00 Rest

Last week we did a similar WOD with almost twice the volume.  When volume drops, intensity should increase.  This Summer we will be focused on improving our 1k time as most masters athletes will be competing on the water at that distance.  Fear not all you fire-breathing 2k athletes, if you can focus on improving your 1k, your 2k will improve as well.  Getting after shorter distances requires more intensity without diminishing the form.  High Intensity is your ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.  Go as hard as you can until the form starts to break down and then dial it back a little.

Regionals is coming to a close and we saw some awesome “Jackie” times.  Did you do “Jackie” last week?  How was your form under pressure?  DId your rowing ability limit you or was it your pull ups?  This weekend we will test just our 1k so that we have a baseline for the summer.  If you can drop your 1k this summer then next time “Jackie” rolls around you can crush it!

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Your goal should be to beat your splits from last Tuesday.  Set the monitor for Intervals Variable and input 1.5k, 5min rest, 1k, 4min rest, 500m, 2min rest, 250m, 1min rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

  • Post your average 500m splits to comments.

WWC Youth Nationals BoundCongrats to the Wayland-Weston Men’s Light 8+ for an awesome performance Sunday evening!  Good Luck in Tennessee at Youth Nationals!

Rowing WOD 5/20/13: “Hills” 3x10min w/ 4min Rest – Post Distance for each Piece

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Rowing WOD 5/20/13:

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @22 s/m

3min @24

2min @26

1min @28

Racing in Lowell! - Get on the water yourself at the CrossFit Rowing Course!

Racing in Lowell! – Get on the water yourself at the CrossFit Rowing Course!

I hope everyone had a great weekend and is ready to crush it this week!  We did this Rowing WOD at the end of last year.  Try to find your results and see how much you’ve improved since then.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Rest Day 5/19/13: Enjoy Regionals!

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Rest Day 5/19/13:RR Recovering

Enjoy Regionals!

Athletes around the globe have been training all year for a shot at Regionals and a chance to make it to the Games.  Now is the time to see all of that hard work pay off.  Good luck to all competitors and I hope everyone has a great weekend!

On the water, rowers have been working hard all spring for the US Rowing Regional Championships.  This weekend junior teams from the Northeast will be competing in Lowell, MA on the Merrimack River for a chance to compete at Nationals in June.  Good luck to all crews!

Rowing WOD 5/18/13: 5k Test! – Post Time, Avg Split, Avg Stroke Rate

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Rowing WOD 5/18/13:

Where do you test? Why? Come test yourself at the CrossFit Rowing Trainer Course!

Where do you test? Why? Come test yourself at the CrossFit Rowing Trainer Course!

5k Row for Time

How well does your body process and use oxygen to do work?  How long can you sustain work?  Today’s assessment will give you an idea of both your aerobic capacity and endurance.  Set your monitor for 5,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.  This will give you an idea of your work capacity over about 20 minutes.

For those wondering why we’re doing such a long test and how to attack it, think of this as a Girl Wod like “Mary”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work aerobically without having to dip into anaerobic energy stores.  Also, when tackling “Mary”, good competitors will go in with a game plan based on what they know they can maintain.  The first couple of rounds may be used to ease into the work without flying and dying.

Whether you’re a Vet or Novice, the goal should be to maintain a consistent 500m split and stroke rating throughout the whole piece.  If this is your first 5k aim to build your confidence by negative splitting.  Start the first 1k at a moderately hard pace that you can consistently hold.  Then every 1k after that try to pull a little bit faster, perhaps 1 split second every 1k.  What you should avoid is going out to hard, say 1:45 /500m, and then dying half way through to limp in at a split of 2:00 /500m.

Novices should try to maintain a stroke rating of 24 to 26.  Vets should work on executing a race plan, maintaining their splits, and rowing at a stroke rating of at least 26 to 28.

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