Category Archives: Rowing

Rowing WOD 4/19/14: Max Pressure 2×1250m, 2x700m, 2x300m – Post Avg Splits

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Rowing WOD:

Learn how to use the Concept2 Performance Monitor! Register for the CrossFit Rowing Course June 8-9 in Boston!

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Max Pressure

2 x 1,250m w/ 5:30 Rest

2 x 700m w/ 3:30 Rest

2 x 300m w/ 1:30 Rest

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity, something everyone strives for in developing elite fitness.  Set the monitor for Intervals Variable and input 1,250m , 5:30 rest, 1,250m, 5:30 rest, 700m, 3:30 rest, 700m, 3:30 rest, 300m, 1:30 rest, 300m, 1:30 rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and SR) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.

Post your average 500m splits to comments.

Rowing WOD 4/18/14: 7RFD – 1min On, 1min Off w/ 1 Bear Complex – Post Total Distance

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Rowing WOD:

Throwback to the UVM Crew Days!

Throwback to the UVM Crew Days!

7 Rounds For Distance …

1:00 Row for Meters

1:00 Rest w/ 1 Bear Complex @135/95 lbs. as follows

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Today’s Rowing WOD is an opportunity to push your 2k pace and put together all of the movements you’ve been training with the barbell.  Try to hold your 2k pace each round for as many rounds as possible.  If you can row sub 2k pace then do it!  For the Bear Complex you can combine movements if you are smooth.  For instance it could be a squat clean thruster into a behind the neck thruster if you’re proficient at the weight you’ve chosen.  Be sure to scale the weight as necessary so that you can complete the bear complex within a minute and start the next round on time.  Set the erg for Intervals Time, 1:00 of work and 1:00 of rest.  At the end of the workout you can look back at the memory and see all 7 minutes to total your distance and get your score for the day.

Post your total distance and the weight you chose for the Bear Complex to comments.

Rest Day 4/17/14: 5min SlowMo Rowing – Where does the stroke end?

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Where does the stroke end?

What daily drills do you utilize to be more efficient?

What daily drills do you utilize to be more efficient?

When thinking about the stroke should there be any stops or starts?  Does the handle and seat ever stop moving?  If so where is it ok?

Ideally the rowing stroke is a cyclical motion that is fluid and dynamic without end.  When thinking of the finish you should be thinking of releasing the pressure on the handle and smoothly changing directions quick and clean.  The only time the seat should pause is when you have pushed the legs down and are finishing the stroke.  A stable base is needed to swing the arms and body through with power and rhythm.  However, even as you swing forward to recover the seat will move a little bit as you push the hips backwards to prepare your body for the next catch.

If you have time today, take 5 minutes to row in super slow motion feeling and thinking about the timing of the seat and hands.  Your goal in developing an efficient stroke should be smooth, continuous motion without pause or hesitation.

Rowing WOD 4/16/14: 2RFT – 1k Row, 60 Double Unders, 40 KB Snatches, 20 Box Jumps – Post Time and Splits

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Rowing WOD:

Active Shoulder at the Top!

Active Shoulder at the Top!

2 Rounds For Time …

1k Row (@2k Pace)

60 Double Unders

40 KB Snatches (1.5/1 Pd) (20 Each Arm)

20 Box Jumps (24/20 in.)

Why do we train?  Why do we compete?  …  Fun!

What makes training and competition fun? … Variety, Challenge, Training Partners, and Intensity!

Load the hips!

Load the hips!

Today’s Rowing WOD is an opportunity to have a ton of fun pushing yourself and others through a variety of skilled movements while executing a game plan.  I’d like you to challenge a training partner to this workout if at all possible.  Talk to them about your 2k race plan and how you are going to execute it on this workout.  Use the first round like it’s the first half of your next 2k and use the second round like it’s the second half of your next 2k.  Get comfortable consistently pulling your 2k split under pressure.  Be mentally strong and stay positive on every stroke and every rep.  Remember to breathe deep after the row so you can fall into a rhythm and flow through the double unders.  During the KB Snatches make sure you have an active shoulder at the top and keep your arm close to your ear.  Use the hips to move the weight and punch through quickly as the weight becomes weightless so that you don’t bang the wrist.  Dumbbell Snatches can be substituted for the KB Snatch if needed.

Post your time and average 500m splits for the 1k’s to comments!

Rowing WOD 4/15/14: 4 x 1k w/ 4:00 Rest – Post Fastest and Slowest Times

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Rowing WOD:

Coach Pat up on stage at the Newport Navy Base Rowing Workshop

Coach Pat up on stage at the Newport Navy Base Rowing Workshop

4 x 1k w/ 4:00 rest

  • Execute Race Pace
  • Row like it’s the middle 1,000m of a 2k

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.  Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 2k and Rowing WOD. Below are some goals and times to think about.

Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00