Monthly Archives: April 2014

Rowing WOD 4/5/14: For Time – 500m Row; 3Rounds – 7 Thrusters, 7 CTB Pull Ups; 500m Row – Post Time

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Rowing WOD:

Complete all 3 For Total Time …

Coach Tapply warming up for the thruster

1. 500m Row (Like start of 2k)

2. 3 Rounds: 7 Thrusters (85/45 lbs), 7 Chest to Bar Pull Ups

3. 500m Row (Like finish of 2k)

This week CFB tested Fran!  The feeling after completing Fran is the same as the feeling after completing a 2k.  That being said, your game plan for both should be similar.  Quick clean start for 10 reps/strokes and then settle into a consistent, smooth pace that you can handle for the whole race.  Your form will have to be on point, you’ll need to focus on breathing, and your mind must be right.  Mental strength will be key and you must be ready to fight off that little voice inside your head with cues like “legs”, “push”, “I can”, “breath”, “swing”, “smooth”…

Today’s Rowing WOD is an opportunity to dial in your form, prepare mentally, and buildRR Thruster consistency in your movement.  Start and finish with a 500m Row that mimics your 2k race plan.  Execute the same split and stroke rating you ideally want to hold on your next 2k.  In between perform 3 flawless rounds of thrusters and pull ups.

A 2k didn’t pop up in this years open, but you can be sure it will pop up at Regionals and the games.  From now until Regionals, Renegade Rowing will be working to improve your form, capacity, and strategy to crush that 2k.  If you plan to be at the top of the podium you will need to crush the erg.  These workouts are a great place to start.  Fit in a couple every week, share your thoughts and results, and you’ll be ready to crush that 2k in competition.

Post your time and average splits for each 500m to comments!

Rowing WOD 4/4/14: 6x2min On, 1min Off – Post Avg Splits

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It's getting warmer! Who's ready to bring these workouts to the water? RRL1k - Register Here!

It’s getting warmer! Who’s ready to bring these workouts to the water? RRL1k – Register Here!

Rowing Wod:

6 x 2min On, 1min Off

  • 3 pieces @32 s/m
  • 2 @34 s/m
  • 1 @36 s/m

When training it can be beneficial to work at a pace greater than you would normally compete in order to gain a greater sense of control and fluidity.  Today’s Rowing WOD is an opportunity to push the stroke rating so that race pace feels smoother and more controlled.  Focus on your breathing for the first couple and when the rating goes up be sure to bring the split down accordingly.  Rowing at higher ratings can send the chain and boat all over the place if you aren’t smooth and horizontal with the hands.  At the finish you’ll need quick hands away to pick up the stroke rating, but don’t let the chain jump up and down or chatter.  During the minute off, paddle at a light 14 to 16 stroke rating to catch your breath and re-focus for the next piece.

Post your Average Splits to comments.

Rowing WOD 4/3/14: 2RFT – 1k Row, 50 Push Ups, 1k Run, 50 Pull Ups – Post Time and Avg Splits

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Rowing WOD:

BC Men Lining up for 2k on the Basin

BC Men Lining up for 2k on the Basin 

2 Rounds of Hamilton for Time …

1k Row, 50 Push Ups

1k Run, 50 Pull Ups

From time to time CrossFit creates a new WOD that is a step above all the rest.  These are called Hero WODs.  They are named after Heroes who have given their lives in the line of duty.  Every time we perform a Hero WOD is an opportunity to think outside ourselves and push a little bit harder for those that put themselves in harm’s way for us.

Today’s Rowing WOD is two rounds of an awesome Hero WOD named Hamilton.  We will be building up and performing one more round each week over the next few weeks to push ourselves harder, execute our rowing, and honor Hamilton.  Your focus should be to push the pace on the running, push ups, and pull ups so that when we perform the full workout they won’t slow you down.  Figure out how you’re going to game each movement to get through it the fastest.

On the 1k Row I would like to see everyone execute the first 1k of your 2k race plan.  We tested our 2k this past weekend and today is a great opportunity to build confidence and hit your new 2k splits.  Start quick and light, settle with breathing, and execute every stroke with balanced power.  Stay strong mentally and physically.  Look back at what you did last week and try to hold a consistent pace through the whole workout.  If you can, negative split the run and the row to make the second round a little faster than the first.

Execute your game plan.  Smooth is Fast!

Post your time and average splits for the 1k’s to comments.

Below is the full workout we will be performing next week.

“Hamilton“

℅ CrossFit.com

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Kristan, and sisters Shawney and Taya Hamilton.

Rowing WOD 4/2/14: AMRAP15 – 30 Calories, 20 Push Press, 20 KB Swings, 20 Box Jumps – Post Total Reps

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Rowing WOD:Rowing WOD at CFB

As Many Reps As Possible in 15min

30 Calorie Row

20 Push Press (75/55 lbs.)

20 KB Swings (24/16 kg)

20 Box Jumps (24/20 ins.)

Today’s Rowing WOD is all about powerful hip extension.  The Push Press, KB Swing, and Box Jump requires aggressive opening of the hips, which will help develop power and speed through the middle of the drive.  Focus on good connection at the catch, sit tall, and breath.

Have fun getting after it and let us know how you do!

Post total reps to comments.