Monthly Archives: October 2015

Rowing WOD 10/10/15: 2x3k Row w/ 6min Rest – Post Avg. Splits

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Try this RWOD on the water if possible!

2 x 3k Row w/ 6min Rest as follows …

  • 1k @26 s/m (@5k+5)
  • 1k @28 s/m (@5k+3)
  • 1k @5k Race Pace

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

At the end of the month we’ll be doing a week of testing to end the fall season and see where we’re at going into the winter.  We’ll be testing all distances, so keep training hard and keep it fun.  Focus on hitting the prescribed ratings and splits.  As we transition into the winter training period we’ll begin focusing on the 2k for the Renegade Rowing League and CRASH-B’s.  They’ll be here before you know it, so get pumped!

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Distance and enter 3,000m of Work and 6 minutes of rest.  This WOD has the potential to build your confidence for the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for both pieces.  If possible go a little bit faster every 1k.  5k Race pace should be at a stroke rating of 28-32 strokes per minute.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments!

Rowing WOD 10/9/15: 6RFT – 250m Row, 15 Wall Balls, 1min Rest – Post Time and Splits

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BC Men's Crew getting after some Wall Balls earlier this season

6 Rounds For Time

250m Row (@2k – 2 Pace)

15 Wall Balls (20/14)

1min Rest

Wall balls are great because they’re a pushing movement to counteract the pulling on the erg, but even more important they can mimic the explosiveness and rhythm of the rowing stroke.  During the drive phase of a wall ball you’re driving through the heels and finishing on the toes with full extension of the hips.  As soon as the ball leaves your hands you begin the recovery just like in rowing and your body has a second to gather itself, find balance, breathe, and then begin to load up the legs for the next drive as you catch the ball and sit back into a squat.  In competition you may be focused on cycling through them and bouncing out of the bottom, but in training you can focus on being smooth and adding some control on the way down.  This will give you a sense of the feeling you need during the recovery on the erg.  When rowing we want to stay light on the foot-stretchers as we swing and slide up to the catch.  Just as we approach the catch we should feel the weight start to come on to the big toe/balls of our feet.  Then when we’re ready to connect the chain to the fly-wheel and drive we put all of our weight on the footboards and push through the whole foot trying to suspend from the handle.  As you warmup for Today’s Rowing WOD try to feel these things.  Gaining awareness of our bodies as we move through full range of motion is key to mastering all of the general physical skills we’re developing.

Post your Time to comments!

Rest Day 10/8/15: Go For a Walk! Along the Charles if Possible!

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BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

Go For a Walk! Along the Charles if Possible!

Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays.  Speaking of Holidays, the Head of the Charles is known to rowers as Rowing Christmas.  Every year on the third weekend of October, rowers past and present gather to remember the good old days and push themselves to the limit against the best in the world.  If you can get outside today, go for a walk along the Charles River.  You will more than likely see other random people both tall and small looking at the bridges and turns scouting their line for race day.  Keep an eye out for coaching launches filled with coxswains doing the same thing from the water.  The biggest regatta in the world is just over a week away.  Time to get excited!

Never seen the Head of the Charles Regatta before?  Try the following today!  Take 15 minutes today to stop.  Breathe.  And go for a walk.  If you’ve got a river or body of water nearby go for a stroll and watch some rowing.  How does the boat move in relation to the body?  What part of the stroke does the boat move the fastest?  How’s the form look compared to your erging?

If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!

Rowing WOD 10/7/15: RR Warmup, EMOM10 7DL@50%, AMRAP8, RR Warmdown – Post Load, Score, and Splits

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Coxswains getting after it!

1. 2k Row @5k+6

2. 1 Mile Run (easy pace);

3. EMOM10 – 7 Deadlift @50% of 1RM

  • Every Minute On The Minute for 10min Perform…
  • 7 Deadlifts
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 8min

Fight to keep that chest up w/ active shoulders!

  • 5 OH Squats w/ PVC
  • 10 KB Swings
  • 5 Push Ups
  • 10 Oh Lunges w/ PVC

5. 1 Mile Run (easy pace)

6. 2k Row @5k+6

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for power and speed on the drive.

Drive through the heels to activate the glutes!

Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.    If you can do this on the water, do it!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

BC OH LungePost your load for the Deadlift, score for the metcon, and splits held for the rowing and running.

Rowing WOD 10/6/15: 6x2min on, 1min Off – Post Avg Splits

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Congrats to the WW Men for a solid weekend of racing. The Men's Jr 4+ took 2nd at the Textile River Regatta.

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.