Category Archives: Fitness

Rowing WOD 9/26: 5RFT – 1k Row, 100m Farmer’s Carry w/ Erg – Post Time

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How will you carry the erg?

Rowing WOD 9/26: 

“Farm Erg”

5 Rounds For Time

1k Row

100m Farmer’s Carry w/ Erg

The Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 2 or 3 split seconds.  In other words, row each piece at a pace of 2k+2 or 2k+3.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check the blog here to find out how to update this feature on your monitor.

Post your time and let us know how you carried the erg!

Rowing WOD 9/22: “C2 Jump Street” – Post Time

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Rowing WOD 9/22:

“C2 Jump Street”

For Time…

500m Row

10 Rail Jumps

400m Row

20 Rail Jumps

300m Row

30 Rail Jumps

200m Row

40 Rail Jumps

100m Row

50 Rail Jumps

Rowing is all about the legs and today’s Rowing WOD means business in that regard.  For the Rail Jumps, unstrap from the erg, stand facing the erg rail, and then jump and land on the rail just like you would a box jump.  If you’re feeling like a fire-breather, have the equipment, and want to step up your game, sub a 24″/20″ Box Jump for the rail jumps and get after it.  Remember to land soft/quiet by cushioning with the legs.

Post your time to comments and let us know how the rail jumps go.

Rowing WOD 9/19: 6 RFT – 20 Split Squat Jumps, 750m Row – Post Time

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Renegade Rowing Team Docking at the Rumble

Rowing WOD 9/19:

6 Rounds For Time

20 Split Squat Jumps (each leg is 1)

750m Row (@5k to 5k-2 Pace)

One of the 10 general physical skills that we develop is agility.  Agility is an athlete’s ability to change direction or body position quickly and efficiently.  Agility is needed for shuttle sprints,  wall balls, dropping under an olympic lift, and throughout the rowing stroke.

In today’s Rowing WOD focus on keeping your body tall and quiet as you cycle through the split squat jumps.  Focus on smooth, explosive legs and hips.  Work for soft landings and continuous movement.  Then carry that idea into the row as you transition from the recovery to the drive and the drive to the recovery.  Hold a consistent pace for all 6 pieces and cycle your focus between technique and breathing.

Post your time to comments!

Rowing WOD 9/15: “The Rumble” – 6min Max Calorie Row, 6min Max KB Swings – Post Cals and Swings

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Checkout the Rumble at CRI!
12p-6:30p Today!

Rowing WOD 9/15:

“The Rumble”

6min Max Calorie Row

6min Max Kettle Bell Swings

  • In Teams of 2

  • 1 Person Working

  • Switch Every 45 Seconds

The sport of rowing is all about team work and one application of force pushing the boat as far and as fast as possible on each stroke over the course of a race.  Today’s Rowing WOD is inspired by that thought and those competitors striving for that ideal in the Rumble on the River at CRI.  The Rumble on the River is a unique regatta that combines a head race with a sprint race final for the top two boats.  During the head race portion competitive crews will push the 12 minute mark of continuous all out effort.

During this Rowing WOD push each other to get as many calories and as many swings as possible with only one person working at a time.  You’ll have 45 seconds of rest so focus on breathing, bringing your heart rate down, and motivating your partner.  This will also be a good WOD for games competitors needing to work on the quick release transition for erg relays.

Post your team name, max calories, and max swings.

Rowing WOD 9/12: For Time – 4k Row, 30 Power Cleans, 20 Push Press, 10 Push Ups – Post Time

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Rowing WOD 9/12:

For Time –

4k Row

30 Power Cleans (95/65)

20 Push Press (95/65)

10 Push Ups

Use today’s Rowing WOD as a test of your 4k row if you’re entering any fall regattas.  Try to hold the split and stroke rating you would like to hold during the actual race.  Throughout the WOD really focus on smooth, efficient connection whether you’re rowing or lifting.  Have a race plan for each 500m of the 4k row and then execute.  When you move on to the lifting try to  go unbroken and keep a solid midline.  The extra work at the end will step up your game when it comes to sprinting it out in the last 500m come race day.

Grab a partner to compete against, push yourself, and have fun!

Post your overall time to comments!