Monthly Archives: April 2014

Rowing WOD 4/21/14: “Earth Worm” – 2x14min varying rates – Post Distance

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Rowing WOD:

Renegade Rowing Workshop - You game?

Renegade Rowing Workshop – You game?

“Earth Worm”

2 x 14min w/ 4min Rest as follows …

  • 2min @20 s/m
  • 2min @24
  • 2min @22
  • 2min @26
  • 2min @24
  • 2min @28
  • 2min @26

Today’s Rowing WOD is an opportunity to work on your rhythm and ratio.  Focus on controlling your recovery to hit the prescribed stroke rating.  If you need to work on adding a gathering point as we talked about yesterday be sure not to stop.  Make it a slower, rhythmic, controlled motion as you come forward toward the catch.  Also, try to keep the pressure up.  Every time the rating goes up your split should go down.  If done properly you should finish pulling consistently faster splits every stroke then you did at the beginning of the piece.

Post your total distance to comments and share your thoughts on varying the stroke rating.

Rest Day 4/20/14: Where should we gather during the stroke? – Share

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Gather just before sliding forward.

Where should we gather during the stroke?

When performing cleans or snatches in a wod with moderate weight it is possible to touch and go.  In order to touch and go there is a gathering point just above the knee when returning the weight to the floor where athletes lock in their posture and prepare their body for the next repetition.  When rowing on the water many coaches talk about body preparation by half slide to be ready for the catch.  This usually involves thinking about or feeling a gathering point as the bodies swing forward out of the finish so that everyone in the boat can get together and time the catch correctly.  When rowing by yourself on the erg it is possible to slow yourself down on the recovery and gather yourself and your body preparation as you start to slide forward toward the next catch.

Take 5 minutes today to row nice and slow and see where you tend to gather yourself.  Too often competitors or athletes in the gym gather at the finish and dump their weight to the floor.  Instead think about the finish as a continuous movement and put a gathering point just after you swing the body forward and begin your slide.  This will save energy, improve your sequencing, and make everything much smoother.

Rowing WOD 4/19/14: Max Pressure 2×1250m, 2x700m, 2x300m – Post Avg Splits

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Rowing WOD:

Learn how to use the Concept2 Performance Monitor! Register for the CrossFit Rowing Course June 8-9 in Boston!

Learn how to use the Concept2 Performance Monitor! Setup a Renegade Rowing Workshop at your Gym!

Max Pressure

2 x 1,250m w/ 5:30 Rest

2 x 700m w/ 3:30 Rest

2 x 300m w/ 1:30 Rest

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.Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity, something everyone strives for in developing elite fitness.  Set the monitor for Intervals Variable and input 1,250m , 5:30 rest, 1,250m, 5:30 rest, 700m, 3:30 rest, 700m, 3:30 rest, 300m, 1:30 rest, 300m, 1:30 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 SR) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.

Post your average 500m splits to comments.

Rowing WOD 4/18/14: 7RFD – 1min On, 1min Off w/ 1 Bear Complex – Post Total Distance

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Rowing WOD:

Throwback to the UVM Crew Days!

Throwback to the UVM Crew Days!

7 Rounds For Distance …

1:00 Row for Meters

1:00 Rest w/ 1 Bear Complex @135/95 lbs. as follows

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Today’s Rowing WOD is an opportunity to push your 2k pace and put together all of the movements you’ve been training with the barbell.  Try to hold your 2k pace each round for as many rounds as possible.  If you can row sub 2k pace then do it!  For the Bear Complex you can combine movements if you are smooth.  For instance it could be a squat clean thruster into a behind the neck thruster if you’re proficient at the weight you’ve chosen.  Be sure to scale the weight as necessary so that you can complete the bear complex within a minute and start the next round on time.  Set the erg for Intervals Time, 1:00 of work and 1:00 of rest.  At the end of the workout you can look back at the memory and see all 7 minutes to total your distance and get your score for the day.

Post your total distance and the weight you chose for the Bear Complex to comments.

Rest Day 4/17/14: 5min SlowMo Rowing – Where does the stroke end?

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Where does the stroke end?

What daily drills do you utilize to be more efficient?

What daily drills do you utilize to be more efficient?

When thinking about the stroke should there be any stops or starts?  Does the handle and seat ever stop moving?  If so where is it ok?

Ideally the rowing stroke is a cyclical motion that is fluid and dynamic without end.  When thinking of the finish you should be thinking of releasing the pressure on the handle and smoothly changing directions quick and clean.  The only time the seat should pause is when you have pushed the legs down and are finishing the stroke.  A stable base is needed to swing the arms and body through with power and rhythm.  However, even as you swing forward to recover the seat will move a little bit as you push the hips backwards to prepare your body for the next catch.

If you have time today, take 5 minutes to row in super slow motion feeling and thinking about the timing of the seat and hands.  Your goal in developing an efficient stroke should be smooth, continuous motion without pause or hesitation.