Rest Day 6/20/13: RRT Tryouts and Nutrition Timing!

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Rest Day 6/20/13:

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

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

Renegade Rowing Team – Tryouts are being held July 19 at 6:30pm!  Come to CrossFit Boston ready to throw down and commit to the team.  Sign Up on the Programs page!

Below is a great post from Alex Black of Wicked Good Nutrition on when we should be eating in relation to our workouts…

It’s All About The Timing

We all know this from sit coms and movies right? How many times did “timing” make life difficult for Ross and Rachel? But, it’s also really important in almost every sport.  Baseball players have to swing at the right time to connect with the ball and get a hit. Olympic lifters need to pull and drop under the weight at the right time to make a lift. And rowers focus on maintaining a steady pace and stroke rhythm while keeping in sync with the boat.  In much the same way that you would make and execute a race plan for a 2K test, it is important to plan when and what you eat surrounding workouts. In this post I’ll discuss the best foods to eat and when.  That way you can keep having awesome workouts.  Read More…

Rowing WOD 6/19/13: 5RFT – 250m Row, 20 Burpees – Post Time and Splits

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Rowing WOD 6/19/13:tabata row

5 Rounds For Time …

250m Row

20 Burpees

If you’re looking for a good lung burner and test of how hard you can mentally push yourself you have found it.  We did this WOD a couple of days ago in the gym and it is brutally awesome.  It’s pure GO!

Set your monitor for intervals distance with 250m of work and undefined rest.  Once you start rowing the monitor will serve as your clock for the workout.  Focus on holding a split somewhere between 2k to 2k+5 pace.  Whatever split you decide on be consistent and stick to it each round.  Fight for form and efficiency.  Make sure every ounce of energy you put out goes into efficiently holding that split.

This is a great opportunity to practice a quick release for competition.  When you finish the row, place both thumbs on the quick release tabs.  In one motion push the tabs away as you pull your toes toward you.  This will ensure you can pull your feet out easily and there will be plenty of room to put them back in at the start of the next round.

I highly recommend recruiting a couple of training partners to do this with.  It’ll make you push harder and you’ll have more fun.

Post your time and average splits for each row to comments.

Rowing WOD 6/18/13: Max Pressure 12 x :20 On, :40 Off – Post Fastest and Slowest

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Rowing WOD 6/18/13:

12 x :20 On, :40 Off

Max Pressure

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 1k race plan.  Do you last through the first 6, but die soon after?  Could you go faster at the start of your 1k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 1k which will be happening Saturday, 6/29.  If you’re competing at the Games you will definitely want to know where your 1k is at so you can adjust for any Rowing WOD that comes up in competition.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest and slowest splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Rowing WOD 6/17/13: 4x8min Tech Row, 3×10 Strokes – Post Focus and Distance

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Rowing WOD 6/17/13:J Row

4 x 8min Technique Row w/ 4min Rest

then

3 x 10 Strokes – Max Distance

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 10 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:10 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

To finish up the workout make 3 attempts at 10 strokes to see how far you can go and how efficient you can apply your power.

Post your technique focus and distance rowed in 10 strokes.  What stroke rating did you row at?

Rest Day 6/16/13: Happy Father’s Day!!!

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Rest Day 6/16/13:

The Man!

The Man!

Happy Father’s Day!!!

I hope everyone can get out and enjoy the day with their Dad!  If possible, take him out rowing or show him how to erg.  Or perhaps just let him relax and enjoy the day.  Anyways, give him a hug and do something fun!

Love You Dad!