Category Archives: Fitness

Rowing WOD 5/17/13: 5RFT – 100m Row, 8 WB, 6 CTB, 4 Pistols, 2 KB Snatch – Post Time

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Rowing WOD 5/17/13:

Look Familiar? If you can do a pistol you can get into a rowing shell!

Look Familiar? If you can do a pistol you can get into a rowing shell! Try it at the CrossFit Rowing Course June 8-9!

5 Rounds For Time …

100m Row

8 Wall Balls (20/14 lbs to 10 ft target)

6 Chest To Bar Pull Ups

4 Pistols Each Side (Single Leg Squats, 4 each side)

2 Kettle Bell Snatches Each Arm (1.5/1 pood)

Today’s Rowing WOD is an opportunity for athletes to get a taste of what Regional Competitors will be fighting through on Saturday morning.  Rather than throw a ton of volume at you, I wanted to give everyone a chance to move quickly with high skill.  Warmup each movement and focus on a couple of cues that will dial in the skill of the movement and make it easier in full blown competitions like Regionals.

Feel suspension in the legs for the 100m Row and see if you can finish it in 10 strokes.  For the Wall Balls focus on the timing of the hips and legs so that you save your energy and can remain accurate.  Hit that target every time.  During the chest to bar pull ups try to find a rhythm that can be maintained and controlled for all 6 reps unbroken.  In the pistols be smooth without hesitating at the top or bottom.  During the Kettle Bell Snatches anticipate where the bell is going and be quick with your hand as you punch through to meet it at the top without banging your wrist.

Practice the transitions in between each movement.  Get technical, move well, push the pace, and have fun.  Should be a quick little burner!

Post your time to comments!

Rowing WOD 5/15/13: “Jackie” – 1k Row, 50 Thrusters, 30 Pull Ups – Post Time

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Rowing WOD 5/15/13:

Coach Tapply warming up for Jackie! Come do a Rowing WOD at the CrossFit Rowing Trainer Course June 8-9!

Coach Tapply warming up for Jackie! Come do a Rowing WOD at the CrossFit Rowing Trainer Course June 8-9!

“Jackie”

For time:

Row 1,000 meters

50 Thrusters (45 pounds)

30 Pull-ups

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is RR Thruster 2“Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  Hopefully you’ve had some time to think about your game plan for this weekend if you’re competing at Regionals.  If you’re not competing at Regionals give it a shot today and crush it.  See how you compare to all the athletes fighting for a spot at the Games.

Post your time to comments!

Rowing WOD 5/10/13: 7RFD – :30 Row, :30 Rest w/ 3 OH Squats – Post Distances

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Rowing WOD 5/10/13:

Kathryn performing a start!

Kathryn performing a start! Learn the starting sequence at the CrossFit Rowing Trainer Course June 8-9 in Boston.

7 Rounds For Distance …

:30 Row (Like 2k Start)

:30 Rest w/ 3 Overhead Squats (115/75 lb)

The second event of Regionals involves 7 minutes of overhead squats.  The 7 minute time domain is similar to a 2k and having that 2k mentality will help.  This will be a good prep day for those competitors looking to work the transitions and rhythm of 3 overhead squats under fatigue.

Today’s Rowing WOD is all about the start of the 2k.  In order to be confident and crisp on your start tomorrow, 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 tomorrow.  Also, be ready to transition quickly from the erg to the overhead squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat snatch for the first rep is the way to go on the overhead squats.  Be sure to focus on a tight belly and active shoulders.

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 5/8/13: 200m Run; 5rds – 1:00 On/ 1:00 Off w/ 5 DL; 200m Run – Post Time and Splits

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Rowing WOD 5/8/13:

Complete For Time …

1. Buy In: 200m Run 

2. 5 Rounds

1:00 Row (@2k Race Pace)

1:00 Rest*

*During the Rest complete 5 Deadlifts (225/155 lb)

3. Cash Out: 200m Run

With a 2k Test coming up on Saturday we want to be building our confidence both mentally and physically.  Today’s Rowing WOD is an opportunity to practice staying fresh and crisp at race pace.  Be consistent each round and settle into the pace, both split and stroke rating, you plan to hold through the body of your 2k.  Scale the deadlifts as necessary so that they are challenging but can be done unbroken while still allowing for enough recovery to hit your splits.  The run at the beginning and the end is a chance to get that breathing going and get fired up to push yourself on Saturday during the start and finish of your 2k.  Focus on breathing, getting the legs down, and quick clean finishes.

Post your overall time and average 500m split for each round to comments.

Rowing WOD 5/3/13: “Regatta Gone Mad” – 50 Deadlifts, 2k Row, 25 Power Cleans, 2k Row, 50 Push Ups – Post Time

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Rowing WOD 5/3/13:

“Regatta Gone Mad”

50 Deadlifts (95/65 lbs)

2k Row

25 Power Cleans (95/65 lbs)

2k Row

50 Push Ups

Big Regattas coming up this month! How many times will you race this weekend?

Big Regattas coming up this month! How many times will you race this weekend? CrossFit Rowing Course June 8-9

When training for big races, rowers will enter two or three events in one day at smaller regattas leading up to their main race.  Think of the Games, going from one WOD to another WOD within a matter of hours.  Now imagine the WODs are back to back 5k rows or back to back 2k rows that are max effort as fast as your mind and body will go.  It sounds crazy but if rowers can get through a couple of long regatta weekends in early October they’re much more prepared when late October rolls around.  When they only have one race to focus on they’re fresh and mentally strong.  Getting through a tough workout can really build your confidence when it comes time to push the intensity on race day.  Today’s Rowing WOD is on the longer side.  Focus on good efficient movement and stay mentally strong during the row.  This will give you a taste of what it’s like to row back to back races at a regatta or compete back to back at Regionals.

We will be testing our 2k next Saturday so that athletes going to Regionals are prepared and know what pace they can hold should a 2k pop up in a workout.  Get after it today, get some good recovery this weekend, and come ready to race next Saturday.

Post your time to comments!