Monthly Archives: June 2013

Rowing WOD 6/21/13: “The Skill of Rowing” – 500m Row, 20 Double Unders… – Post Time and Avg Splits

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Want to Learn to Row and Race? Tryout for the Renegade Rowing Team!

Want to Learn to Row and Race? Tryout for the Renegade Rowing Team! July 19 @CFB

Rowing WOD 6/21/13:

“The Skill of Rowing”

Complete for Time…

500m Row @1k Split*

20 Double Unders

300m Row @1k Split*

30 Double Unders

200m Row @1k Split*

50 Double Unders

*Pick a split you plan to hold.  Afterwards do 2 burpees for every decimal you’re off.  Doesn’t matter if you’re high or low.  If you choose a 2:00.0 split and row 1:59.5 avg. then you would do 10 burpees.

Today’s Rowing WOD is all about working the skill of Rowing and Double Unders.  To often I see athletes sit on the erg and go all out without a game plan.  Many times, due to improper form or focus, their effort doesn’t make a difference on how fast they’re rowing.

Today you should pick a split for each rowing piece and commit to holding your form and focus to execute that split exactly.  Ideally I’d like you to hold your 1k split, since we’re testing the 1k next Saturday, but if you’re coming to the end of a tough week pick a split you can execute flawlessly with good form.

After the workout, look back at the memory and check the average splits for each piece.  Do a couple of burpees for each decimal that you were off, even if you went faster.  The goal should be to gain full control over your effort on the erg and know exactly what you put in effort-wise is what you get back.  Setup the monitor as your clock for the workout by choosing intervals variable with undefined rest.

Post your time, goal splits, and average splits to comments.  Have a great weekend!!!

Rest Day 6/20/13: RRT Tryouts and Nutrition Timing!

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Rest Day 6/20/13:

Bringing it home in the sprint! Who's interested in joining the Renegade Rowing Team this Summer?

Bringing it home in the sprint! Who’s interested in joining the Renegade Rowing Team this Summer?

Renegade Rowing Team – Tryouts are being held July 19 at 6:30pm!  Come to CrossFit Boston ready to throw down and commit to the team.  Sign Up on the Programs page!

Below is a great post from Alex Black of Wicked Good Nutrition on when we should be eating in relation to our workouts…

It’s All About The Timing

We all know this from sit coms and movies right? How many times did “timing” make life difficult for Ross and Rachel? But, it’s also really important in almost every sport.  Baseball players have to swing at the right time to connect with the ball and get a hit. Olympic lifters need to pull and drop under the weight at the right time to make a lift. And rowers focus on maintaining a steady pace and stroke rhythm while keeping in sync with the boat.  In much the same way that you would make and execute a race plan for a 2K test, it is important to plan when and what you eat surrounding workouts. In this post I’ll discuss the best foods to eat and when.  That way you can keep having awesome workouts.  Read More…

Rowing WOD 6/19/13: 5RFT – 250m Row, 20 Burpees – Post Time and Splits

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Rowing WOD 6/19/13:tabata row

5 Rounds For Time …

250m Row

20 Burpees

If you’re looking for a good lung burner and test of how hard you can mentally push yourself you have found it.  We did this WOD a couple of days ago in the gym and it is brutally awesome.  It’s pure GO!

Set your monitor for intervals distance with 250m of work and undefined rest.  Once you start rowing the monitor will serve as your clock for the workout.  Focus on holding a split somewhere between 2k to 2k+5 pace.  Whatever split you decide on be consistent and stick to it each round.  Fight for form and efficiency.  Make sure every ounce of energy you put out goes into efficiently holding that split.

This is a great opportunity to practice a quick release for competition.  When you finish the row, place both thumbs on the quick release tabs.  In one motion push the tabs away as you pull your toes toward you.  This will ensure you can pull your feet out easily and there will be plenty of room to put them back in at the start of the next round.

I highly recommend recruiting a couple of training partners to do this with.  It’ll make you push harder and you’ll have more fun.

Post your time and average splits for each row to comments.

Rowing WOD 6/18/13: Max Pressure 12 x :20 On, :40 Off – Post Fastest and Slowest

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Rowing WOD 6/18/13:

12 x :20 On, :40 Off

Max Pressure

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 1k race plan.  Do you last through the first 6, but die soon after?  Could you go faster at the start of your 1k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 1k which will be happening Saturday, 6/29.  If you’re competing at the Games you will definitely want to know where your 1k is at so you can adjust for any Rowing WOD that comes up in competition.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest and slowest splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Rowing WOD 6/17/13: 4x8min Tech Row, 3×10 Strokes – Post Focus and Distance

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Rowing WOD 6/17/13:J Row

4 x 8min Technique Row w/ 4min Rest

then

3 x 10 Strokes – Max Distance

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 10 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:10 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

To finish up the workout make 3 attempts at 10 strokes to see how far you can go and how efficient you can apply your power.

Post your technique focus and distance rowed in 10 strokes.  What stroke rating did you row at?