Monthly Archives: June 2014

Rowing WOD 7/1/14: 5 x 500m w/ 2min Rest – Post Splits

Posted on by
Reply

Rowing WOD:

Rowing Warmup at CFB

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ 1k Split

5th – @ Max Effort

We’ve attacked a similar Rowing WOD earlier this Summer.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to get in some solid race pace work and prepare for our next benchmark.  This Saturday we will test the 500m.  Try to keep a consistent pace over all 5 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the previous piece.

As a quick review for novice rowers, race pace is at a stroke rating of 30 − 34 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

Rowing WOD 6/30/14: 2 x 15min Power and Ratio – Post Distances

Posted on by
Reply

Rowing WOD:

Get some ratio on the Renegade Rowing Team!

2 x 15min w/ 5min Rest …

Get some ratio at the CrossFit Rowing Course June 8-9 in Boston!
  • 5′ @ 20 s/m
  • 5′ @ 22
  • 3′ @ 24
  • 2′ @ 26

5min Rest

  • 2′ @ 26 s/m
  • 3′ @ 24
  • 5′ @ 22
  • 5′ @ 20

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.  In the second 15 minutes the stroke rating is going to decrease.  Try to get ratio and keep the power up.  Don’t let the split jump up.  Focus on pushing the legs down faster and taking longer on the recovery.

Post your distance rowed each piece!

Rest Day 6/29/14: What did you learn in June? Handstand Challenge!

Posted on by
Reply

Rest Day:CFRowing Trainer Course

What did you learn in June?

It’s finally summer and June is already over.  What did you learn?  Did you learn how to suspend from the handle, maintain a consistent split, or vary your ratio?  Did you learn more about your Olympic Lifts?  How hard did you push toward your goals?  What are you looking forward to learning in July and how will you attack your goals differently?  If you had any great revelations or fun stories please share!

Handstand Challenge!First Row

Take 15 minutes today to practice free-standing hand stands.  Who can hold a handstand for more than 5 seconds?  Challenge a friend and have some fun!

Last, but not least… If you’re looking to learn more about rowing and how to do it on the water with a team, then the Renegade Rowing Team is for you!  Tryouts will be held July 17th at Community Rowing starting at 5:30am.  Please sign up here.  The team will train for 6 weeks.  Practices will be held at Community Rowing Boathouse from 5:30-7am on Tuesday and Thursday mornings starting July 22nd.

Let us know if you have any questions!

Rowing WOD 6/28/14: 1k Test – Post Time, Avg Split, Avg Stroke Rate

Posted on by
Reply

RRT Row, Run, 1k, Run, RowRowing WOD:

1k Row For Time

How well does your body operate at its anaerobic threshold?  How much power can you maintain and still remain aerobic?  Today’s assessment will give you an idea of your work capacity in a 4 minute time frame.  You’ll be pulling from both anaerobic and aerobic energy systems.  If you can make the middle two minutes more aerobic, then you’ll be able to go harder in your start and sprint to the finish.

Set your monitor for 1,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.

For those wondering why we’re doing a 1k test and how to attack it, think of this as your next attempt at the Girl WOD “Jackie”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work without having to dip into anaerobic energy stores during the middle of the workout.  Also, when tackling “Jackie”, good competitors will go in with a game plan based on what they know they can maintain.  Athletes will want to be ready to crush the thrusters and pull ups to get a fast time.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle and stay strong through the middle, and absolutely crush the sprint in the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 3 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.

Rowing WOD 6/27/14: 4RFT – 200m Row, 20 Air Squats – Post Time and 1k Goal

Posted on by
Reply

Rowing WOD:

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

4 Rounds For Time …

200m Row

20 Air Squats

Today’s Rowing WOD is a quick burner to get primed for our 1k test tomorrow.  This is a great opportunity to not only practice the start and finish of your 1k, but the quick release transition on and off the erg for competitions.  For the first 2 pieces perform your start and settle.  Since the piece is so short you may only have a couple of strokes to settle before getting off the erg.  Make them count!  Hit your 1k goal pace the stroke after your 10 high in the start.  For the last 2 pieces build over 10 to your 1k goal pace and then sprint out the last 10 strokes with negative splits.  During the squats be smooth and breathe.  Make sure you hit full depth to give the quads a little break and flush out some lactic acid from those quads.

I hope your excited to crush the 1k tomorrow.  The tryout for the Renegade Rowing Team will involve a 1k and it would be awesome to have a game plan and know where you’re at going in.  Tryouts will be July 17th at 5:30am at Community Rowing.  Sign Up Here and come ready to crush it.

Post your time and 1k goal to comments.