Category Archives: Rowing

Rowing WOD 5/28/13: 5 x 500m w/ 2min Rest – Post Splits

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Rowing WOD 5/28/13:

Rowing Warmup at CFB

Rowing Warmup at CFB

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ Sub 2k Split

5th – @ 1k Split

We’ve attacked a similar Rowing WOD a few times this past winter.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to focus on a few tactical aspects of the 1k and get in some solid race pace work.  Try to keep a consistent pace over all 5 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the previous piece.

As a quick review for novice rowers, race pace over 1,000m will be at a stroke rating of 30 − 34 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

Rowing WOD 5/25/13: 1k Row – Post Time, Avg. Split, Avg. Stroke Rate, Avg. Watts

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Rowing WOD 5/25/13:

Where do you test? Why?

Where do you test? Why?

1k Row For Time

How well does your body operate at its anaerobic threshold?  How much power can you maintain and still remain aerobic?  Today’s assessment will give you an idea of your work capacity in a 4 minute time frame.  You’ll be pulling from both anaerobic and aerobic energy systems.  If you can make the middle two minutes more aerobic then you’ll be able to go harder in your start and sprint to the finish.

Set your monitor for 1,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.

For those wondering why we’re doing a 1k test and how to attack it, think of this as your next attempt at the Girl WOD “Jackie”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work without having to dip into anaerobic energy stores during the middle of the workout.  Also, when tackling “Jackie”, good competitors will go in with a game plan based on what they know they can maintain.  Athletes will want to be ready to crush the thrusters and pull ups to get a fast time.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle and stay strong through the middle, and absolutely crush the sprint in the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 3 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.

Rowing WOD 5/24/13: 4RFT – 10 Tuck Jumps, 200m Run, 300m Row – Post Time

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Rowing WOD 5/24/13:

Bonus points if you do it with a smile!

Bonus points if you do it with a smile!

4 Rounds For Time:

10 Tuck Jumps

200m Run

300m Row

Fire it UP!!! It’s Friday and it’s time to get after the weekend!  I hope you all had a good week and you’re ready to go into the weekend strong.  Tomorrow we have our first 1k test of the summer.

Today’s Rowing WOD is an opportunity to dial in the splits and game plan you’d like to execute tomorrow.  The tuck jumps will get your adrenaline going and simulate the first 10 strokes of the start.  Focus on breathing and being consistent with your pace for the 200m run.  When you get on the erg be prepared mentally with a positive mental cue and a split you plan to hold.  The first round should be performed like the start of your 1k.  The second and third round should be performed like the middle of the race.  The last 300m piece should be rowed at negative splits like your sprint.

Move well, have some fun, and get ready for the weekend!  It’s FRIDAY!!!

Post time and 1k goal to comments.

Rest Day 5/23/13: Check your Technique – Use the Force Curve! – Share Thoughts

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Rest Day 5/23/13:

℅ Concept2.com - Come learn al about the force curve June 8-9 at CrossFit Boston!

℅ Concept2.com – Come learn al about the force curve June 8-9 at CrossFit Boston!

Check your Technique – Use the Force Curve!

What do you need work on?

Set the monitor to display the force curve during your next warmup to really dial in body awareness and technique.  Below is a video I took of :30 pieces that were programmed in January.  Listen carefully and you might hear me calling hustles for each Renegade to continue working on the changes they addressed in their warmup.

Use today as an active rest day and take 15 minutes to row light and focus on form.  Make everything feel smooth.  Watch your power curve on the monitor, is it a smooth inverted parabola?  Where’s the peak?  Throw in some pauses on different parts of the recovery.  Be in control of your stroke at all times and maintain good posture.  If you find something that seems jerky or out of control try to change it and make it different.  Experiment a little and have some fun!

Share your thoughts to comments.

Rowing WOD 5/22/13: Rowing “Annie” – Post Time

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Rowing WOD 5/22/13:

Get excited! 2 weeks until the CrossFit Rowing Trainer Course at CrossFit Boston and CRI!

Get excited! 2 weeks until the CrossFit Rowing Trainer Course at CrossFit Boston and CRI!

Rowing “Annie” – For Time…

500m Row
50 Double Unders
50 AbMat SitUps
400m Row
40 Double Unders
40 AbMat SitUps
300m Row
30 Double Unders
30 AbMat SitUps
200m Row
20 Double Unders
20 AbMat SitUps
100m Row
10 Double Unders
10 AbMat SitUps

Today’s Rowing WOD is a great take on the classic Girl WOD Annie.  The rowing pieces are descending in length, so a good goal would be to hold the average 500m split that you row on the first 500m all the way through the rest.  If you can finish the last 100m in 10 strokes you got game!  Look at your splits from yesterday, think about your last 2k, and try to pick a goal split for the 1k we’re going to do on Saturday.  If you can work on consistently holding your 1k goal split during this wod you’ll be ready to crush it and surpass that goal on Saturday.  Be sure to breathe and find a consistent rhythm for the double under’s and sit ups.

Attack it and post your time to comments!  Post your goal splits and actual splits as well.