Rowing WOD 6/23: “The Valley” 500m Row, 5 Erg Facing Burpees ….

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Chest to the floor.

Rowing WOD 6/23:

“The Valley”

500m Row, 5 Erg Facing Burpees, 

400m Row, 4 Erg Facing Burpees, 

300m Row, 3 Erg Facing Burpees, 

200m Row, 2 Erg Facing Burpees, 

100m Row, 1 Erg Facing Burpee

30 Seconds Rest

Pop Up!

1 Erg Facing Burpee, 100m Row, 

2 Erg Facing Burpees, 200m Row, 

3 Erg Facing Burpees, 300m Row, 

4 Erg Facing Burpees, 400m Row, 

5 Erg Facing Burpees, 500m Row

Today’s Rowing WOD is focused on intensity and moving through the hips.  Hit each row hard, but hold a consistent split.  Don’t just fly and die.  Your goal should be to come up the other side of the valley faster than you went down.  This a great opportunity to practice that quick release to get the feet out fast.  

Jump!

For the erg facing burpees, start facing the erg, drop down and touch your chest to the floor, pop up using your hips, then jump over the railing.  That is one erg facing burpee.  It doesn’t have to be a perfect push up on the way down, just get that chest to the floor without smashing your face or knees.

Post your time to comments and let us know how the Erg Facing Burpees go!

Rowing WOD 6/22: 2 x 2k w/ 4min Rest

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Ever think about doing a Rowing WOD on the water?

Rowing WOD 6/22:

2 x 2k w/ 5min rest

1st 2k: 

  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)
  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)

Rest 4min

2nd 2k:

  • 750m @ Race pace
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 4 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rest Day 6/21: It’s Hot! Drink Up! Don’t Cramp Up!

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Rest Day 6/21:

What do you do to avoid cramps?

Check out this post on Muscle Cramps and Hydration from Alex Black, Renegade Dietitian and creator of Wicked Good Nutrition.  Also look for a great recipe for spicy grilled sweet potatoes!

Since most of the United States will be experiencing a heat wave over the next few days (and here in Boston the mercury will be up around 97 degrees) I think it’s a good time to talk about hydration and muscle cramping. Muscle Cramping is a result of a muscle that contracts involuntarily and then stays that way. This is primarily caused by altered neuromuscular function – during exercise muscles in use can be abnormally stimulated, especially when they are already in the shortened position or are fatigued. Among most athletes, the quadriceps, hamstrings, and calves are the most frequently affected muscles. Generally, loss of sodium, dehydration, and imbalances of certain electrolytes have taken the blame for muscle cramping, but some research has shown this may not be the case. In this post I’ll go over some things you can do to help avoid muscle cramps.  …Read More…

Rowing WOD 6/20: 4RFT – 750m Row, 15 Push Ups

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Kathryn demos the erg push up!

Rowing WOD 6/20:

4 Rounds For Time

750m Row

15 Push Ups

Whenever we need to transfer energy from our feet to our hands it requires connection through our core and major joints of the hips and shoulders.  Today’s Rowing WOD provides an opportunity to strengthen and develop that shoulder area for better connection through the drive whether you’re rowing or lifting.  Have a game plan and technical focus for each 750m piece.  Ensure you’re engaging those lats!

Chest Touches!

For the push ups, stay connected and keep good form.  If you can go unbroken do it!  If you get fatigued and need to scale, try elevating your hands on the erg.

Post your time and experience to comments!

Rowing WOD 6/19: 8 x 500m Row w/ 1:45 Rest

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Concept2 Rowing Cert @ Craftsburry

Rowing WOD 6/19:

8 x 500m w/ 1:45 Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

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