Category Archives: Fitness

Rowing WOD 10/27: “Fran” 21-15-9 Thruster, Pull Up – Post Time

Posted on by
Reply

Rowing WOD 10/27:

“Fran”

21-15-9

Thruster 95/75 lbs

Pull Up

Hello Rowing WOD Fans!  It’s been a solid week of Rowing assessments.  How have you done?  What needs the most work?

Our assessment week wouldn’t be complete without a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Post your Time and thoughts to comments!

Rowing WOD 10/24: 3RFT – 500m Row, 40 AS, 30 SU, 20 Push, 10 Pull – Post Time

Posted on by
Reply

Rowing WOD 10/24:

Renegade Benchmark

3 Rounds For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing.  Today’s assessment is a way to test your abilities in both.  It should give you an idea of your work capacity in the 12-15 minute range.  Try to row each 500m piece at a consistent pace to stay fresh for the other movements.

Post your time and strategy to comments.  What stroke rating and 500m split did you try to maintain?

Rowing WOD Demo with Renegade Rowing: 

Rowing WOD 10/23: CF Rowing Total – Post Score

Posted on by
Reply

Rowing WOD 10/23:

CF Rowing Total

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.  

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.  

The stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.  

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.  

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.  

How much Strength and Power do you have?  Your score for the CF Rowing Total will be Max Average Watts + CF Total Score.  

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.

Rowing WOD 10/20: “The Charles” – 1k Row, 10 Push Ups, 800m Run, 20 Push Ups… – Post Time

Posted on by
Reply

Boat Trailers at FALS

Rowing WOD 10/20:

“The Charles”

1k Row

10 Push Ups

800m Run

20 Burpees

500m Row

30 Mt. Climbers

400m Run

40 Double Unders

250m Row

The Head of the Charles weekend is finally here!  Rowers have been waiting for this day all year.  It is literally like Christmas for the rowing world.  If you’ve never seen a major regatta come down and check it out.  Today’s Rowing WOD is inspired by the craziness it is to be a competitor and/or spectator on the river this weekend.  There’s tons of running back and forth, launching boats, watching from bridges, searching for friends, making new ones, and enjoying the racing action.  Concept2 will have a ton of ergs setup to warmup on or demo.  If you happen to bring a jump rope it’s possible to do this along the river.  Just be careful of the thousands of spectators and rowers!

Post your time and experience to comments!

Rowing WOD 10/17: 4k Row w/ Control/Burpees – Post Time and # of Burpees

Posted on by
2

Rowing WOD 10/17:

4k Row w/ Control

Row @26 s/m

80% Effort

*Perform 5 Burpees every time the stroke rate deviates from a 26 for more than two strokes

Executing a game plan during a competition can really help keep you mentally strong and allow you to push right until the end.  Talking with members of CrossFit Boston who competed at the Beast of the East this past weekend really emphasized the importance of this.  All of them crushed it, most of them won their heats, many of them PR’ed, and all of them had a game plan.  A big part of developing a game plan on the rower is to develop your ability to control stroke rating and effort, how many strokes do you take per minute and how much force do you apply to the handle.  

Today’s Rowing WOD is all about dialing in that ability to be precise, hold a stroke rating, and put out a consistent effort every stroke.  Each time you start rowing you’re allowed 5 strokes to get to a 26 stroke rating.  After that you’re only allowed two consecutive strokes not at a 26 stroke rating.  It’s ok if every now and then you deviate as long as within two strokes you get the rating back to a 26. Pick a split that you can maintain at 26 s/m and be consistent with your effort each stroke, it should be hard to say a full sentence.  Each time you catch yourself taking three strokes not at a 26 hop off the erg and do 5 Burpees.  If you’re looking for fun make them lateral erg burpees seen above.

Post your time and number of Burpees to comments!