Monthly Archives: May 2013

Rowing WOD 5/17/13: 5RFT – 100m Row, 8 WB, 6 CTB, 4 Pistols, 2 KB Snatch – Post Time

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Rowing WOD 5/17/13:

Look Familiar? If you can do a pistol you can get into a rowing shell!

Look Familiar? If you can do a pistol you can get into a rowing shell! Try it at the CrossFit Rowing Course June 8-9!

5 Rounds For Time …

100m Row

8 Wall Balls (20/14 lbs to 10 ft target)

6 Chest To Bar Pull Ups

4 Pistols Each Side (Single Leg Squats, 4 each side)

2 Kettle Bell Snatches Each Arm (1.5/1 pood)

Today’s Rowing WOD is an opportunity for athletes to get a taste of what Regional Competitors will be fighting through on Saturday morning.  Rather than throw a ton of volume at you, I wanted to give everyone a chance to move quickly with high skill.  Warmup each movement and focus on a couple of cues that will dial in the skill of the movement and make it easier in full blown competitions like Regionals.

Feel suspension in the legs for the 100m Row and see if you can finish it in 10 strokes.  For the Wall Balls focus on the timing of the hips and legs so that you save your energy and can remain accurate.  Hit that target every time.  During the chest to bar pull ups try to find a rhythm that can be maintained and controlled for all 6 reps unbroken.  In the pistols be smooth without hesitating at the top or bottom.  During the Kettle Bell Snatches anticipate where the bell is going and be quick with your hand as you punch through to meet it at the top without banging your wrist.

Practice the transitions in between each movement.  Get technical, move well, push the pace, and have fun.  Should be a quick little burner!

Post your time to comments!

Rest Day 5/16/13: What will you be looking for at Regionals? – Share!

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Rest Day 5/16/13:

Rowing Warmup at CFB

Rowing Warmup at CFB

What will you be looking for at Regionals?

Rowing takes place in the first event for both individuals and teams at Regionals this weekend.  Can you tell from a distance who is crushing it and will hop off the erg first?  What does their form look like?  Is it smooth, continuous motion?  How’s the posture? When are they breathing?  What’s the stroke rating?  Does it look efficient?  If you see something that looks good and is working, figure out why it’s working and perhaps try it yourself next time you’re in the gym.

If you want to learn more about your form and how to help others you should think about attending a CrossFit Rowing Trainer Course.  CrossFit Boston will be hosting one June 8-9.  On Saturday we’ll be in the gym and on Sunday we’ll be on the Charles River.  Register Here!

Rowing WOD 5/15/13: “Jackie” – 1k Row, 50 Thrusters, 30 Pull Ups – Post Time

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Rowing WOD 5/15/13:

Coach Tapply warming up for Jackie! Come do a Rowing WOD at the CrossFit Rowing Trainer Course June 8-9!

Coach Tapply warming up for Jackie! Come do a Rowing WOD at the CrossFit Rowing Trainer Course June 8-9!

“Jackie”

For time:

Row 1,000 meters

50 Thrusters (45 pounds)

30 Pull-ups

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is RR Thruster 2“Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  Hopefully you’ve had some time to think about your game plan for this weekend if you’re competing at Regionals.  If you’re not competing at Regionals give it a shot today and crush it.  See how you compare to all the athletes fighting for a spot at the Games.

Post your time to comments!

Rowing WOD 5/14/13: Max Pressure 2x1k, 2x500m, 2x250m – Post Splits

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Rowing WOD 5/14/13:

When should you break the elbow? Learn more about the stroke at CrossFit Boston June 8-9!

When should you break the elbow? Learn more about the stroke at CrossFit Boston June 8-9!

Max Pressure

2 x 1k w/ 4:00 Rest

2 x 500m w/ 2:00 Rest

2 x 250m w/ 1:00 Rest

Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it?  Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff?  Well snap out of it and hit that WOD hard next time.  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.

Regionals is currently underway and we will be performing “Jackie” tomorrow for those competitors looking to dial in their strategy.  It will also be a good opportunity for everyone else to benchmark themselves against some of the top athletes around the world.  As you finish each piece today think about how you feel and if you’d be able to hop off and crush thrusters and pull ups.  Use today to come up with your goal split for “Jackie” tomorrow.

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 4min rest, 1k, 4min rest, 500m, 2min rest, 500m, 2min rest, 250m, 1min rest, 250m, 1min rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and s/m) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.

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.

W-W MenProps to the Wayland-Weston Men’s 3V8+ and 2V4+ for pushing it this weekend at the Lowell Invitational Regatta!

Rowing WOD 5/13/13: 5 x 5min w/ 3min Rest and Handstands – Post Avg Splits and Longest Handstand

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Rowing WOD 5/13/13:

Checkout everyone's preparation for the catch! CrossFit Rowing Course June 8-9 in Boston

Checkout everyone’s preparation for the catch! CrossFit Rowing Course June 8-9 in Boston

5 x 5min w/ 3min Rest as follows …

  • Men Hold 2:00 Split for every piece
  • Women Hold 2:10 Split for every piece
  • Scale as necessary, but choose one split you will hold for all 5 pieces
  • Attempt 3 Handstand Holds for Max Time during the rest

5min @26 s/m, 3min Rest

5min @24 s/m, 3min Rest

5min @22 s/m, 3min Rest

5min @20 s/m, 3min Rest

5min @18 s/m

Today’s Rowing WOD is a chance to work on your control, ratio, and power.  In order to hold one split and stick to the stroke ratings you will have to apply more pressure with the legs on the drive and take longer on the recovery.  Focus on breathing, sitting up, and being smooth.  Have some fun with the handstand and see how long you can go before losing your balance.  Today should not be a max effort day physically, but a chance to gain a little endurance, work on a skill, and own your rowing form.  Be precise, feel the pressure you’re exerting every stroke, and hit that split.

Post your average splits for each piece to comments as well as your longest handstand hold.