Monthly Archives: July 2013

Rowing WOD 7/17/13: 5Rounds of AMRAP5 w/ 3min Rest – Post Score, Best/Worst Split

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Rowing WOD 7/17/13:

Easy way to scale push ups!

Easy way to scale push ups!

Perform 5 of the Following AMRAP’s w/ 3min Rest Between …

As Many Rounds As Possible in 5min

5 Pull Ups

10 Push Ups

250m Row

Today’s Rowing WOD is Cindy like with rowing instead of air squats.  Since there are three minutes rest between each 5min AMRAP this should be performed at high intensity and max effort.  Don’t hold back on the 250m Row.

Chest touches each time

Chest touches each time

Push Ups are one of my goats and if you’re an experienced rower they may be one of your goats as well.  Focus on connecting your hands to the floor and spreading it apart with your shoulders away from your ears.  Keep the push ups fast and don’t go to failure unless you’re at the end of the 5 minutes.  It takes twice as long to recover when you get stuck half way up and fail.  Know how many you can perform, game it up, and get after it!

Work Smart, Work Hard.

Post your score (Rounds + Reps) for each AMRAP as well as your fastest and slowest split overall.

Rowing WOD 7/16/13: Max Pressure – 2x1k, 3x500m – Post Avg Splits

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Rowing WOD 7/16/13:

Max Pressure

2 x 1k w/ 4:00 Rest

3 x 500m w/ 2:00 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.

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, 500m, 2min 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.

Rowing WOD 7/15/13: 3 x 15min w/ 4min Rest – Post Distances

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Rowing WOD 7/15/13:

3 x 15min w/ 4min Rest

Varying Stroke Rate as follows

  • 4min @ 20 s/m; 75% Pressure,
  • 3min @ 22 s/m; 80% Pressure,
  • 2min @ 24 s/m; 85% Pressure,
  • 1min @26 s/m; 90% Pressure,
  • 2min @24 s/m; 90% Pressure,
  • 3min @22 s/m; 90% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

Rest Day 7/14/13: What’s your favorite Summer Vegetable? – Share your Recipes!

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Rest Day 7/14/13:

Spaghetti Squash!

Spaghetti Squash!

What’s your favorite Summer Vegetable?

Now that many local farms and CSA’s are up and running for the summer it’s easy to get your hands on fresh vegetables.  What do you crave? How do you use it?  When do you prepare it?

Share your favorite recipes to comments!

 

Rowing WOD 7/13/13: 8 x 250m w/ 1min Rest – Post Splits

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Rowing WOD 7/13/13:

Thoughts on Bladework? Come learn all about it on the Renegade Rowing Team!

Thoughts on Bladework? Come learn all about it on the Renegade Rowing Team!

8 x 250m w/ 1min Rest

  • Last 2 @500m Goal Split

We will be retesting our 500m in three weeks to see if we’re progressing and pushing ourselves.  Today’s focus is executing all 8 pieces at high intensity with negative splits.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row every piece with your 500m retest in mind.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-6.  Bring it home on 7-8 with a split at or below your 500m goal.  Take a look at your previous results for this Rowing WOD and the last 250m piece from yesterdays workout to find a good starting split.

Also, we have one more week until Tryouts for the Renegade Rowing Team.  I hope everyone’s getting excited to get on the water!  We’re still looking for at least 3-4 people to sign up and join us.  This is your opportunity to get out on the Charles River, learn to row, and race!  Practices will be on Tuesday and Wednesday nights from 6:30-8pm at Community Rowing.  Come participate in the Throwdown at CrossFit Boston next Friday night at 6:30pm to learn more, meet the team, and kick off the program!

Post your Splits to comments.