Category Archives: Fitness

Rowing WOD 7/14: 4RFT – 500m Row, 10 Deadlifts 225/155 – Post Time

Posted on by
Reply

Rowing WOD 7/14:

4 Rounds For Time

500m Row

10 Deadlifts 225/155

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!

Post your time to comments.

Rest Day 7/12: How do you think Rowing will be used in the Games?

Posted on by
Reply

Rest Day 7/12:

How do you think Rowing will be used in the Games?

CrossFit Rowing Coach Shane Farmer and many of the fittest people on earth will be competing this weekend at the 2012 CrossFit Games.  At regional competitions around the world we saw a 2k row, a 1k row, and rowing for calories in a chipper.  How do you think rowing will be used this year?  There’s a team competition already posted for Friday with a 750m Row.  What distances might show up for individuals?  

Share your thoughts on what you’d like to see in the games!

Rowing WOD 7/11: 500m Slide Control Relay – Post Time

Posted on by
Reply

Rowing WOD 7/11:

500m Slide Control Relay

200m Run

500m Row @ 17 spm

500m Row @ 19

500m Row @ 21

500m Row @ 23

500m Row @ 21

500m Row @ 19

500m Row @ 17

200m Run

Rowing is both individual and team oriented.  Today provides a fun challenge for both the team and individual.  The team will be trying to finish as fast as possible and every individual will have an opportunity to focus on individual slide control and strength.  In terms of Competitions, this is a great opportunity to practice quick transitions on the erg or even experiment with rowing feet out.  

The workout should be run as follows.  Create teams of two or three.  On 3,2,1 Go! Run 200m as a team.  Then complete 7 separate 500m pieces.  A different rower must start each piece.  The catch is that each 500m must be rowed at the designated stroke rating with a tolerance of +/- one beat.  So for the first piece the stroke rating must be at a 16-18, with 17 being the ideal rate.  Rowers will have five strokes to get within the designated stroke rate.  After that, if the stroke rating goes outside of the tolerance zone, that rower must switch and a teammate must hop on.  After all 7 pieces are complete the whole team must run one more 200m sprint to finish the workout.  

One last catch, the teammates not rowing must do a plank hold while they wait and cheer.  Once the plank hold cannot be maintained with proper form, an Ass-to-Grass Squat should be performed.  If anyone’s back begins to act up focus on keeping a firm core as you initiate the drive and roll out while you wait.

Post your time and thoughts on slide control to comments.  Is it really necessary?

Rowing WOD 7/7: 15min AMMAP – 250m Row, GtO Ladder – Post Distance Rowed

Posted on by
Reply

Rowing WOD 7/7:

15min As Many Meters As Possible

Row for Max Distance

Every 250m you must perform a compounding amount of ground-to-overhead:

After your first 250m row perform 1 GTO (heavy)
After your second 250m row perform 2 GTO
After your third 250m row perform 3 GTO

Olympic lifters are known for their power and speed, two skills required to move boats fast.  Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting.  Decide on whether you want to focus on your clean and jerk or snatch and pick a weight that is appropriately heavy for that lift.  Keep a solid midline while rowing and lifting especially as you fatigue.

Post your distance rowed in 15 minutes.

Rowing WOD 7/4: “America!” – Post Your Times

Posted on by
Reply

Rowing WOD 7/4:

“America!”

250m Row, 200m Run

500m Row, 400m Run

1k Row, 800m Run

Before celebrating with barbecues and fireworks, crush this Rowing WOD for America!

Do you have a strategy for your running and rowing?  Do you know your standard times for the various distances seen in many WODs?  Here’s a chance to work on both.  For today’s Rowing WOD use the undefined rest function on your Performance Monitor so that at the end you not only have the overall time, but individual times for each distance and discipline.  It will be nice to have an idea of what you’re capable of for each distance during a WOD, especially when it comes to planning for a competition.

Post your overall time and individual times to comments.