Rowing WOD:
Suspension Drills
Recover to Strength in order to Suspend!
6 x 2:00 w/ 1:30 Rest,
@28 s/m for all
- @2k+3, Damper Set at 8
- @2k+3, Damper Set at 6
- @2k+3, Damper Set at 4
- @2k+3, Damper Set at 2
- @2k+3, Damper Set at 5
- @2k+3, Damper Set at Favorite
Check Drag Factor
Recently we’ve been reviewing the fundamental skills of posture, control, and connection. Today we’ll take the idea of connection one step further as we feel what it means to suspend from the oar handle. Suspension is all about using our body weight to hang on the oar and help accelerate the handle all the way through the drive. The key is not to create any force Upward off the seat, but to just become weightless off your seat while keeping in contact with it. Everything – forces, handle height, chain – needs to be HORIZONTAL when we row! NO need to do extra Work (W = mgh) by moving stuff up and down every stroke, keep it horizontal!
Drills we’ll cover include the Stand Up/Sit Down drill to get the feeling of suspending above the seat. Remember this is an exaggeration to get the correct sensation and feeling of good connection. We will also do the Strap Drill where we statically hang and suspend from the handle while maintaining our body angles and strong postures. Then we’ll do the Strap Drill dynamically by letting the strap out slowly and trying to hold suspension all the way through the drive.
In today’s Rowing WOD we’ll be varying the damper to find where we’re most efficient. Over the next week play around with the damper to find where you’re most comfortable/efficient . When you find a damper setting you like, check the drag factor so you can begin using a consistent drag factor. For more information on Drag Factors read this article: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
For today’s 2min pieces, try to focus on good connection and suspension while keeping a consistent split for all 6 pieces. After you’re done look back at the memory to see what your average stroke rating was for each piece. Whatever piece felt comfortable/efficient and was done at a stroke rating of 28-32 might be a good drag factor for you. Take a couple of minutes to set the damper to that number and check the drag factor on the monitor. Remember that drag factor and try to use it next time you row to see if you still like it.
Post your average splits and favorite drag factor to comments!
********** IMPORTANT *************
The biggest thing to focus on and practice right now is the fundamentals!!! Body Preparation by Half Slide is Key and Connection to move the handle with the seat out of the Catch is key! If you can Prep and Connect, the suspension will come. Whenever focusing on suspension ensure your abs are engaged and you have a solid hollow body! Protect those discs!
If you have any questions let me know!
Here is a quick video of the strap drill. It’s a fun challenge to do dynamically. If you like what you see, come try it and train with the Renegade Rowing Club! The Renegade Rowing Club practices Tuesdays at 6:00am and Wednesdays at 6:00pm at CrossFit Boston. Let me know if you’re planning on coming… pat@renegaderowing.com
Renegade Rowing 
Didn’t quite hit the plan, but somewhat consistent
2:11.8 @ 27 455 m
2:16.0 @ 27 441 m
2:25.2 @ 28 413 m
2:18.2 @ 28 434 m
2:14.2 @28 447 m
2:18.5 @28 443m
only 1 big outlier
Solid work Terese! Great seeing you get after it!
On Tue, Nov 11, 2014 at 9:03 AM, Renegade Rowing wrote:
>
6x200m @ 2k+3sec (2:18)
8: 2:13 @ 28 s/m
6: 2:12 @ 28 s/m
4: 2:15 @ 28 s/m
2: 2:13 @ 29 s/m <–clearly, not my favorite
5: 2:09 @ 28 s/m
6.5: 2:09 @ 28 s/m
drag factor 133
Whoops… copy-paste-edited from Linh’s comment as a template, and forgot to remove the “not my favorite” comment. 🙂
Haha no worries!
Solid Lauryn! Thanks for posting!
6x200m @ 2k+3sec (2:18)
8: 2:08 @ 27 s/m
6: 2:11.4 @ 28 s/m
4: 2:15 @ 28 s/m
2: 2:17 @ 29 s/m <–clearly, not my favorite
5: 2:11 @ 28 s/m
8: 2:12 @ 28 s/m <–meh, should've tried damper at 7 (drag 149)
Solid morning Linh! Keep crushing it!
On Tuesday, November 11, 2014, Renegade Rowing wrote:
>
Tried to maintain a 1:48 split for each heat, but wound up with:
8: 1:47.7 @32
6: 1:48.1 @31
4: 1:50.1 @29
2: 1:51.2 @30
5: 1:52.1 @31
6: 1:51.1 @29
I focused too much on the split time, and not on the stroke rate. Drag factor on the last heat was 124, which is pretty much what I’m used to.
Didn’t gave a workout buddy or broken band so will have to do suspension drills at a later date.
Goal 2K+3 = 155
3,121m @ 1.55.3. 28 s/m
Damper 8: 515m. 1:56.5. 29 s/m
Damper 6: 529m. 1:55.6. 29
Damper 4: 520m. 1:55.3. 28
Damper 2: 519m. 1:55.6 29
Damper 5: 524m. 1:54.5. 29
Damper 6: 525m. 1:54.2. 29
Preference is Damper 6 which is where I trained last year. Goal this year is to get stronger and try to inch up to Damper 7.
Nice work Ward! You need to go check the drag factor at each of those damper settings and decide on which you like better. It’s not about how strong you are at a certain damper it’s about how efficient you are at a certain drag factor. If you row at a damper 6 on one machine and a damper 7 on another machine they could both be the same drag factor or completely different. Set the drag factor every time you sit down on an erg to be consistent and know what it will feel like. The damper and drag factor are independent of one another. Drag factor should be what you base your rowing on. Hope this helps!
I think I’m a little slow. Understand sliding the damper handle to the various settings. When I row I really need the monitor to tell me my s/m and 500 split – I’m not good enough to have a feel or intuitively know what the split and s/m are.
Yet when I go to the Drag screen all I see is a Drag #. If I want to hold S/m and split constant (for which I need a screen to do) to determine Drag at the various Damper settings – how do I do that? Or, as often is my want, am I making this way too complicated?
Haha, no worries Ward! You’re 90% there. Once you see the drag factor, move the damper setting up or down until the drag factor is at the number you want, say 120. Then just leave the damper where it is, hit menu/back, and do your workout. Once you set the drag factor at the beginning of a rowing session it should not change. unless of course you bump the damper up or down mid wod. You got it!
On Thu, Nov 13, 2014 at 12:45 PM, Renegade Rowing wrote:
>
I think my drag factor is 140 but without being able to see pace and s/m I’m just going by feel so who knows.
Avg 1.58 across
Drag was 111, in between 4/5 on the erg.
Good consistency! Keep playing with the drag factor and seeing what works best.