Category Archives: Fitness

Rowing WOD 7/24/13: AMRAP9 − 250m Row, 6 Shoulder to OH – Post Score

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Rowing WOD 7/24/13:

Get After It!

As Many Rounds As Possible in 9 minutes of …

250m Row
6 Shoulder to Overhead (155/105 lbs.)
We performed this Rowing WOD last December and had a blast.  Look back at your results and bring your best stuff.  Checkout the post from December here for some good comments and an idea of what to shoot for if you’ve never done it.
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.
Post your score to comments!

Rowing WOD 7/19/13: 7RFD – :30 Row, :30 Rest w/ 3 FS – Post Distances

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Rowing WOD 7/19/13:

Kathryn performing a start! Come learn a start on the Renegade Rowing Team!

Kathryn performing a start! Come learn a start on the Renegade Rowing Team!

7 Rounds For Distance …

:30 Row (Like Race Start)

:30 Rest w/ 3 Front Squats (135/95 lb)

Today’s Rowing WOD is all about the start of a race.  In order to be confident and crisp on your start for our 500m Test in two weeks, dial it in today.  The starting sequence is usually a number of shorter strokes that build into longer quicker strokes to really get the flywheel moving and the splits down.  I usually coach a simple 1/2 stroke, 3/4 stroke, full stroke with a high 10 immediately after to get the average split under your 2k goal split.  Try to practice this start each round so you’re ready to crush it come race day.  Also, be ready to transition quickly from the erg to the front squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat clean for the first rep is the way to go on the front squats.  Be sure to focus on a tight belly and elbows up.

Post your overall distance as well as distance each round to comments!  Also comment on your start, the number of strokes you like to take, and how low you get the split.

Rowing WOD 7/17/13: 5Rounds of AMRAP5 w/ 3min Rest – Post Score, Best/Worst Split

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Rowing WOD 7/17/13:

Easy way to scale push ups!

Easy way to scale push ups!

Perform 5 of the Following AMRAP’s w/ 3min Rest Between …

As Many Rounds As Possible in 5min

5 Pull Ups

10 Push Ups

250m Row

Today’s Rowing WOD is Cindy like with rowing instead of air squats.  Since there are three minutes rest between each 5min AMRAP this should be performed at high intensity and max effort.  Don’t hold back on the 250m Row.

Chest touches each time

Chest touches each time

Push Ups are one of my goats and if you’re an experienced rower they may be one of your goats as well.  Focus on connecting your hands to the floor and spreading it apart with your shoulders away from your ears.  Keep the push ups fast and don’t go to failure unless you’re at the end of the 5 minutes.  It takes twice as long to recover when you get stuck half way up and fail.  Know how many you can perform, game it up, and get after it!

Work Smart, Work Hard.

Post your score (Rounds + Reps) for each AMRAP as well as your fastest and slowest split overall.

Rowing WOD 7/12/13: “Row Downhill” – 10 HSPU, 1k Row, … – Post Time and Splits

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Rowing WOD 7/12/13:

The Renegade Rowing Team in their lineup! Tryouts are next Friday! Sign Up Today!

The Renegade Rowing Team in their lineup! Tryouts are next Friday! Sign Up Today!

“Row Downhill”

Complete for Time …

10 Handstand Push Ups, 1k Row

5 Handstand Push Ups, 500m Row

2 Handstand Push Ups, 250m Row

Today’s Rowing WOD provides a chance to work on maintaining a tight midline and finishing strong on each row.  No matter what scale you’re doing for the Handstand Push Ups, be sure to lock your ribs down with a tight belly, squeeze your butt, and point your toes to create tension throughout your whole body.  This will work both your core stability, needed for better posture in the boat, and your and ability to transfer force to the oar.

After each set of HSPU get right on the erg and get the wheel spinning.  Try to keep steady pressure and hold a consistent split until you get your breath back.  Once your breath returns try to negative split the rest of the piece with a solid sprint in the last 100m.  The idea is each piece will get shorter and you should be able to sprint out the last 100m like your running down hill.  Dig deep and get after it!

Look at your results from Tuesday to get an idea of what splits you will try to hold for each piece.  Just like the HSPU, focus on a solid core as you approach the catch and initiate with the legs.  Try to get as much power as you can from the legs to save your upper body for the HSPU.

Post your overall time, average splits for each piece, and any scales to comments.

Rowing WOD 7/10/13: 3RFT – 750m Row, 15 DL@40% – Post Time, Load, and Avg Splits

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Rowing WOD 7/10/13:RR Deadlift

3 Rounds for Time …

750m Row

15 Deadlifts @40% of 1RM

Today’s Rowing WOD is an opportunity to focus on consistent speed and intensity.  During the Deadlift find a smooth rhythm and keep a tight midline so that you can touch and go unbroken for all 15 reps.  Try to feel the amount of pressure you have to put into the floor and the bar each rep.  If you can anticipate and maintain even pressure through each lift you’ll be able to save energy and go faster.  When getting back on the erg try to feel the same thing.  Try to push the same amount each stroke and transfer the same amount of pressure to the handle each time.  Remain efficient on the erg by holding one split, as low as possible, through each piece.  Keep working on good form and do so at the highest intensity possible.  That’s how you’ll start to drop your 500m, 1k, and 2k times from yesterday.

Remember, if you’d like to get on the water with the Renegade Rowing Team, sign up on the programs page and come ready to throwdown next Friday, July 19 at 6:30pm at CrossFit Boston.

Post your overall time, load, and average splits for each piece to comments.