Category Archives: Fitness

Rowing WOD 3/8/13: 5RFT – 10 Calories, 10 Power Cleans, 10 Push Ups – Post Time

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*** Are you in the Greater Boston Area?  Would you like to Row and Race on the Water? ***

Want to Race on the Water?

Who wants to Race on the Water?

Come to the Renegade Rowing Info Session at CrossFit Boston Iron and Grit this Saturday at 8:30am!  Email Coach Pat for more information. ***

Rowing WOD 3/8/13:

5 Rounds For Time …

10 Calories (As few strokes as possible)

10 Power Cleans (95/65)

A Renegade Rower killing the Power Clean!

A Renegade Rower killing the Power Clean!

10 Push Ups

When combining rowing with other movements in a training WOD or competition WOD there are many ways to attack the erg.  You can use the erg as active recovery to get warm and crush the other movements.  You can go all out and pull as hard as you can every stroke to try to gain a lead on your competitors or increase your training stimulus.  Or, you can row efficiently at a consistent effort that is somewhere in the middle of the previous two methods.  All three are valid plans of attack and can be useful depending on the workout, your abilities, and your end goal.

Power!

Power!

Today’s Rowing WOD is all about trying to find that middle ground where you’re pushing as hard as you can with every stroke, but you’re also remaining efficient and balanced.  The goal should be to row the 10 calories in as few strokes as possible, which means your power per stroke should be high and your stroke rating will probably be lower around 24 s/m.  Be sure not to pause at the finish.  Remember that efficient rowing is a continuous, smooth motion even when transitioning from the drive to the recovery and recovery to the drive.  If you’re moving well you’ll be able to focus on the legs during the row, the hips during the power cleans, and the upper body during the push ups.  Try to bust through unbroken for everything.

Post your time and number of strokes per round to comments!

Rowing WOD 3/6/13: 3RFT – 300m Row, 20 Thrusters, 10 Pull Ups – Post Time

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*** Are you in the Greater Boston Area?  Would you like to Row and Race on the Water? ***

Want to Race on the Water?

Want to Race on the Water?

Come to the Renegade Rowing Info Session at CrossFit Boston Iron and Grit this Saturday at 8:30am!  Email Coach Pat for more information. ***

Rowing WOD 3/6/13:

3 Rounds For Time …

300m Row

20 Thrusters (45#/35# Barbell)

Coach Tapply warming up for the thruster

Coach Tapply warming up for the thruster

10 Pull Ups

When you look at a Rowing WOD how do you break it down?  What part of the workout will you attack and what part will you game?  Or, are you a well-rounded athlete ready to attack it all?  Will you drop the hammer all the way through each 300m piece or will you try to save some juice in your legs for the thrusters?

Today’s Rowing WOD is a great opportunity to go all out and see what you’ve got in the tank.  Be sure to mobilize those hips so the thrusters can be smooth and efficient.  If you’ve been working on linking kipping pull ups or putting the butterfly into play then today is a great day to make it happen.

RR Thruster 2Best advice I can give is to have a plan for each 300m piece.  When we race a 2k, the start is important because it sets us up for the body of the race and in this case all of the thrusters and pull ups.  Use each rowing piece as an opportunity to practice your 2k start.  Starting 3-5 strokes, 7-10 high, and then settle at your 2k pace.  If you do this effectively you’ll settle, be consistent, get your breath going, and be ready to hop off the erg with some pop left in your legs for those thrusters.

Post your overall time and average splits for each 300m piece to comments.

**If you would like to use the erg as your clock and have a record of each 300m piece then setup your workout using intervals distance: 300m and Undefined Rest**

Rowing WOD 3/1/13: CF Rowing Total – Post Score

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Rowing WOD 3/1/13:

CF Rowing TotalRR UVM Men Alumni HOCR 2012

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.

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National Erg Standards

Many countries post national standards that athletes need to hit in order to tryout for the national team.  Below I’ve linked to the standards posted online by US Rowing and Rowing Canada.  In the coming month I hope to define Renegade Rowing standards for athletes looking to be competitive in both Rowing and CrossFit.  A good starting place is for athletes to see how they compare to elite rowers.  It’s a goal of mine to find a group of athletes that can train regularly on the water and in the gym without having to rely on hours and hours of steady state.  Would you like to help me?  How far off are you on the 1 minute test, 2k, and 6k?  Feel free to share your thoughts on the subject and what you’d like me to include in the Renegade Rowing Standards.

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Today’s Rowing WOD

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.

Heavy DeadliftThe 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.

Renegade Rowing Team Pushing Their Boundaries!

Renegade Rowing Team Pushing Their Boundaries!

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 2/27/13: 4RFT – 400m Row, 20 Push Ups, 10 Box Jumps – Post Time and Plan

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Rowing WOD 2/27/13:RRC Get Some!

4 Rounds For Time …

400m Row

20 Push Ups

10 Box Jumps (30/24 inches)

To game a WOD or not to game a WOD… Last week we did a fun Rowing WOD that started and ended with the erg.  The middle of that workout included decently heavy snatches, which are one of the most complex lifts.  They must be respected on their own and especially in the middle of a WOD.  One of our regular Renegades from across the country posted his time and apologized for having gamed the rowing portion.  He posted a great score and I say no apology needed.

Lately, I’ve been thinking about that instance as I watch everyone attack these WODs.  TheRR Snatch Catch ability to feel your body pre, during, and post WOD is invaluable.  Is it under a lot of stress?  Has it recovered with enough sleep and nutrition?  Are you feeling great?  These are questions you need to be asking yourself on a regular basis and the answers will play into whether you decide to game a WOD or go all out from 3,2,1, GO!

When approaching a Rowing WOD or any WOD for that matter it helps to develop a game plan just like a 2k race plan.  It may be, that you feel great and are looking for a solid training day, so you decide to go hard and see how long you last.  On the other hand it may be a competition with more WODs to come later in the day, or perhaps it’s preparation for the Open and the Games that are coming up.  Lastly, you may know that you could execute the rowing portion as prescribed, but you want to tackle the other movements, for example the snatch in last weeks WOD.  I believe that’s what our Renegade had in mind and that’s totally fine as long as you know your plan, you commit to it, and you execute.

In today’s Rowing WOD you will have to decide again whether to game it or just go all out.

Mike w/ nice Preparation on the recovery!

Mike w/ nice Preparation on the recovery!

If you are training to drop your 2k time under 7 or 8 minutes I’d love for you to have a game plan.  Look back at last Thursday’s 6x400m intervals and see what you were able to hold.  If you held your 2k race pace for every piece then perhaps you try to do the same here.  If you know push ups and box jumps will drain you, then commit to a game plan that allows for some slippage.  Do the first piece at 2k pace, second piece at a split of 2k+5, third at 2k+7, and fourth at 2k+5.  If you’re still just getting into rowing then work on pulling a consistent split, maintaining form when it gets tough, and be efficient.

Post your time, game plan, and whether or not you executed to comments!

Rowing WOD 2/22/13: 800m Row; 4Rds – 4 Snatches, 8 T2B; 400m Row – Post Time

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Rowing WOD 2/22/13:

Renegades practicing their start and settle!

Renegades practicing their start and settle!

Complete All For Time …

800m Row (Like start of 2k)

then,

4 Rounds Of …

4 Snatch (115/85 lbs.)

8 Toes to Bar (sub V-Ups if no bar)

then,

400m Row (Like finish of 2k)

In the coming weeks we’ll be working on two parts of a 2k race.  The ends and the middle.  Today’s Rowing WOD is focused on the ends, meaning the start and the finish.  A good start can set you up for a personal best and a solid finish can seal the deal.  The key to a good start is getting the flywheel moving quickly without taxing your body.  That’s where a sprint start comes in.

A sprint start is usually a short stroke, followed by a longer stroke, followed by a full stroke.  We like to say 1/2 stroke, 3/4 stroke, full stroke, or 1/2, 3/4, full.  Some athletes will get even more precise and do a five stroke sprint start, 3/4, 1/2, 3/4, Lengthen, Full.  Once the fan is moving, keep it moving with 7 to 10 high strokes above a 36 stroke rating.  This will bring your average split down.  As long as you keep it quick and light your body won’t feel it.

Grab a training partner and get after it!

Grab a training partner and get after it!

However, as soon as you finish your high strokes it is important to settle to your race pace.  Otherwise lactic acid will start to build up and your legs will be on fire.  In today’s Rowing WOD be sure to settle to your 2k pace by 200m in so that you can be ready for the snatches and toes to bar.  Once you get into the last 400m be sure to paddle in at your 2k pace and then sprint all out at the 250m mark by negative splitting.  A good goal would be to have an average split for the last 400m that is faster than the average for the first 800m.

Post your time for the workout and average splits for each piece to comments.