Rest Day:
Can you imagine a Games Event on the Water?
Wouldn’t it be epic to watch the Games WOD from Friday with a 3,000m row on the water instead of the erg? I don’t know if it’ll ever happen, but I hope I’m there if it does. Let us know how you think they should incorporate rowing on the water into the Games!
Post your thoughts about a Games Event on the water!
Rowing WOD:
10 x 1:00 On, :45 Off
One Week until our next 500m Test! You’ve been training hard all Summer with a goal in mind. Today is the day to attack it and dial it in. Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance. In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.
Next weekend we will be testing our 500m. Get ready to crush it and recruit a friend to do it with you. Someone to compete against will push you even harder!
Today’s focus is executing the prescribed pace at high intensity. Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest. Row the first 5 pieces as if they were the body of a 2k. Row the next three pieces as if they were the body of a 1k. Row the last two pieces as if they were your 500m test next Saturday.
This should not be an all out Max Effort until the end, but rather a calculated effort. PIck your goal splits for each piece and execute!
Post your overall average split and your fastest split to comments.
Rowing WOD:
Max Effort
7 x :45 Row w/ 2min Rest
During each rest perform a heavy clean and jerk.
Olympic lifters are known for their power and speed, two skills required to move boats fast. Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting. Be sure to warmup on the erg and platform before attempting this max effort workout.
Perform a 45 second row all out and then during the two-minute rest attempt a heavy clean and jerk. Focus on a strong core and keeping your hips connected to your hands.
Post your splits and loads for each movement.
Rest Day:
What Split would you hold for 3,000m if you immediately had to get up and do 300 double unders and a 3 mile run afterward?
The CrossFit Games have begun and this year rowing will be seen on Friday! Competitors will have to row 3k followed by 300 double unders and a 3-mile run. What would your strategy be? Would you go all out and try to grab the early lead? Or would you game it and try to pull ahead on the double unders and running?
Share your game plan and thoughts on the WOD to comments!
Rowing WOD:
As Many Rounds As Possible in 9 minutes of …
250m Row
6 Shoulder to Overhead (155/105 lbs.)
We performed this Rowing WOD last December and had a blast. Look back at your results and bring your best stuff.
Today’s Rowing WOD is an opportunity to push your 2k pace in a competition and work on your efficiency using the legs. Whenever we go from the shoulder to overhead there are three options, the shoulder press, the push press, and the push jerk. A fourth option would be the split jerk, but the push jerk tends to be faster. For today’s WOD try to hold your 2k split for each 250m piece. As you transition from the erg to the barbell manage your rest and control your heart rate with deep breaths. Your goal should be to go unbroken with a push jerk for all 6 reps. Save your arms for the rowing and focus on speed and power with an aggressive dip-drive-redip using the legs and hips. Catch the bar with locked out arms rather than pressing it the last couple of inches. Your score will be the number of rounds complete plus any additional reps.
Post your score to comments!
Renegade Rowing 