Category Archives: Rowing

Rowing WOD 8/3: 500m, 2×1,500m, 500m – Post 500m Times

Posted on by
Reply

Kathryn performing a start!

Rowing WOD 8/3:

500m (Start – 2k Race Pace)

  • 2min rest

1,500m (2k+5)

  • 5min rest

1,500m (2k+5)

  • 2min Rest

500m (2k Race Pace – Finish)

Performing and reaching your goals is all about developing and executing a process that will get you there.  Whether it’s getting that first muscle up by working gymnastic progressions or learning to hold a consistent 500m split for rowing a 2k.  Today’s Rowing WOD is a chance to work on the start and finish of your 2k race plan and develop your ability to hold a consistent split.  For the first piece perform a 3-5 stroke starting sequence, a high 7-10 strokes, and then settle into your goal 2k pace.  For the 1,500m pieces settle in and hold a consistent pace that is 5 seconds higher than your goal 2k pace.  Try to keep the split within one second of that 2k+5 pace.  To end the workout hold your goal 2k pace for 250 meters and then sprint to the finish with whatever you have left.

Post your 500m times for the first and last piece!

Here are some goals to shoot for:

6:30 2k = 1:37 /500m

7:00 2k = 1:45 /500m

7:30 2k = 1:52 /500m

8:00 2k = 2:00 /500m

8:30 2k = 2:07 /500m

Rest Day 8/2: What’s your go to hamstring stretch? Do it!

Posted on by
Reply

Rest Day 8/2:

What’s your go to hamstring stretch?  Do it!

Our ability to sit up and maintain a solid core through the stroke has a lot to do with our hamstring flexibility.  Use today as an opportunity to stretch out those hamstrings, increase your flexibility, and watch the best rowers in the world compete at the Olympics in London!

Share your favorite hamstring stretch!

Rowing WOD 8/1: “Jackie” – 1k Row, 50 Thrusters 45#, 30 Pull-Ups – Post Time

Posted on by
Reply

Rowing WOD 8/1:

“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 “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.  We’ll be adding on to “Jackie” in the future, so get used to her and crush it!

Post your time to comments!

Rowing WOD 7/31: 5 x 400m Row w/ 1:00 Rest – Post Fastest and Slowest

Posted on by
Reply

Rowing WOD 7/31:

5 x 400m Row (@ race pace)

w/ 1:00 Rest

Do you bring the intensity needed to get results to every workout?  Regularly pushing your limits will challenge your body to be better than it currently is.  Today’s Rowing WOD is all about consistent intensity and getting results.  The only way to get used to race pace is to practice at race pace, both in terms of stroke rating and effort.  Below are some goals for you to keep in mind.  If you can consistently complete each interval in the noted amount of time you’ll be on your way to achieving the associated 2k time.  The work to rest ratio in this workout is less than one, so really focus on breathing and recovering.  Be ready for the challenge.  Get after each interval and go for your goal.

Post your Fastest and Slowest Interval!

Interval Time = 1:18; Goal 2k Time = 6:30

Interval Time = 1:24; Goal 2k Time = 7:00

Interval Time = 1:30; Goal 2k Time = 7:30

Interval Time = 1:36; Goal 2k Time = 8:00

Interval Time = 1:42; Goal 2k Time = 8:30

Interval Time = 1:48; Goal 2k Time = 9:00

Rowing WOD 7/30: 4 x 8min Tech Row; 3×10 Strokes – Post Focus & Distance

Posted on by
Reply

Rowing WOD 7/30:

4 x 8min Technique Row w/ 4min Rest

then

3 x 10 Strokes – Max Distance

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 10 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:10 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

To finish up the workout make 3 attempts at 10 strokes to see how far you can go and how efficient you can apply your power.

Post your technique focus and distance rowed in 10 strokes.  What stroke rating did you row at?