Category Archives: Fitness

Rowing WOD 12/28: Partner WOD – Accumulate 3k and Max Double Unders – Post Time and Double Unders

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Rowing WOD 12/28:

Monica getting after the Double Udner

Monica getting after the Double Under

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we head toward the New Year it’s time to reconnect and catch up with friends and loved ones.  Use today’s Rowing WOD as an opportunity to work hard together and feel good going into the New Year.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.)

Post your time and max double unders to comments.  Team Names Encouraged!

Rowing WOD 12/26: “Beach Burner” – Post Time

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Rowing WOD 12/26:

“Beach Burner”

The Renegade Rowing Club getting after some 500m Intervals!

The Renegade Rowing Club getting after some 500m Intervals!

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Rowing WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round.  Last week I was lucky enough to travel down to Ft. Lauderdale for a quick vacation.  While there, we found a great workout area on the beach with about 10-15 workout stations.  We chose 7 of our favorites and went at it with a 400m run in between each.  You might not be doing this one at the beach, but it should be just as fun.  Try to remain consistent on your 500m intervals.

Post your time to comments!

Rowing WOD 12/21: 4RFT – 500m Row, 10 Deadlifts 225/155 – Post Time

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Rowing WOD 12/21:

4 Rounds For Time

500m Row

10 Deadlifts 225/155

Melissa from CFB demos the setup for a Deadlift

Melissa from CFB demos the setup for a Deadlift

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Drive through the heels!

Drive through the heels!

Post your time to comments.

Fully extend the hips at the top

Fully extend the hips at the top

Rest Day 12/20: Get Loose! – 15′ Hamstring/Hip Mobility – Share your favorite!

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Rest Day 12/20:

Get Loose!

Monica using some hip distraction for a great hamstring stretch!

Monica using some hip distraction for a great hamstring stretch!

Enjoy 15 minutes of Hamstring and Hip Mobility.

Over the past week we’ve hit it pretty hard with heavy lifting, a 2k, and some solid 500m pieces.  Our ability to sit up and maintain a solid core through the stroke has a lot to do with our hamstring flexibility and the work we do on off days to promote recovery and rebuilding of the muscle fibers we tear.  Use today as an opportunity to stretch out and rebuild those hamstrings, increase your flexibility, and eat some good quality food.

Share where you’re feeling it and how you mobilized!

Rowing WOD 12/19: AMRAP9 − 250m Row, 6 Shoulder to Overhead – Post Score

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Rowing WOD 12/19:
Get After It!

Get After It!

As Many Rounds As Possible in 9 minutes of …

250m Row
6 Shoulder to Overhead (155/105 lbs.)
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.
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Post your score to comments!
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