Monthly Archives: December 2013

Rowing WOD 12/17/13: 6x650m w/ 1:45 Rest – Post Avg Splits

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Rowing WOD 12/17/13:

The Shallow V

The Shallow V

6 x 650m w/ 1:45 Rest

  • FOCUS: RACE STRATEGY

Are you ready for your next 2k?  Our’s will be this Saturday, December 21st, at the first race of the Renegade Rowing League for this Winter.  Make sure you have a game plan going in. Use today’s Rowing WOD to test out different strategies and build confidence in your rowing. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  Keep after your training as we go through December and the Holidays.  It will be January before you know it and CRASH-B’s is right around the corner.  There will be more to come on preparing for the 2k.

Post your average splits for each piece to comments!

Rowing WOD 12/16/13: “Hills” – 3x10min w/ 4min Rest – Post Distances

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Even pressure all the way through!

Rowing WOD 12/16/13:

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @24 s/m

3min @26

2min @28

1min @30

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 12/15/13: Renegade Rowing League Kicks Off Saturday!

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Mike and Mike attacking the 2k at the RRL - Are you ready for the Renegade Rowing League?

Mike and Mike attacking the 2k at the RRL – Are you ready for the Renegade Rowing League?

The Renegade Rowing League starts this Saturday, December 21st at CrossFit Boston.  If you’d like to compete, have some fun, and earn that holiday, please sign up here.  The registration deadline online is this Wednesday at 11:59pm.  I’ll be setting the heats after that and emailing the schedule to all participants.  If you have friends that would like to row last minute please bring them along.  I’ll do my best to fit them in to the competition.

Looking forward to seeing everyone crush it!

Let me know if you have any questions.  Have a great Sunday!

 

Rowing WOD 12/14/13: 3k Row, 2.5k Row, 2k Row – Post Avg. Splits

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Rowing WOD 12/14/13:

The Ladies getting after it at the Renegade Rowing League last year!

The Ladies getting after it at the Renegade Rowing League last year!

3k Row

6min rest

2.5k Row

5min rest

2k Row

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 2k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 2k+5, 2k+4, 2k+3 for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard to maintain a consistent split.

Post your Average 500m Splits to Comments along with an answer to this question…

Why is Rowing Fun?

Rowing WOD 12/13/13: 5RFT – 20 Cal, 15 Push Ups, 10 DB GtO, 5 Split Squat Jumps – Post Time

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Rowing WOD 12/13/13:

Are you getting a full finish every stroke?

Are you getting a full finish every stroke?

5 Rounds for time…

  • 20 Cal Row
  • 15 Push Ups (hand release)
  • 10 Dumbbell Ground To Overhead 45/30
  • 5 Split Squat Jumps (ea. leg)

Rest 1:30 between rounds

Today’s Rowing WOD is another long burner to build up your muscular endurance as well as your cardiovascular and respiratory endurance.  Fight to go unbroken in all the movements and be sure to get a good mobility session afterwards to begin rebuilding and realigning all of your muscle fibers.  Be efficient in your movement, keep a constant pace, and keep breathing.

Post your time to comments.