Category Archives: Rowing

Rest Day 1/21/16: Get out and do something different! – Share your experience

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Rest Day:

Some friends doing something different on a Saturday morning! Competing against another gym!

Get out and do something different!

It’s to easy during the winter months and during training in general to become narrow-minded and trapped in a routine of the same old, same old.  Sometimes we need to break the cycle, even if the cycle is going well, to refocus and make even more progress toward our goals.  Today’s challenge is to enjoy some active rest and recovery.  Get out of your gym or house and do something different.  Go for a walk/hike, cross-country ski, run, bike, swim, play a game/sport, try yoga, walk up and down the stairs in your building, treat a friend to a hot meal, or simply stop everything, lay down for 5 minutes, and do nothing but relax and focus on your breathing without thinking about anything else.

If you have any revelations, great experiences, or you simply had some fun, share it with the community in a comment!

Rowing WOD 1/20/16: 2RFT – 1k Row, 20 Ball Slams, 30 Air Squats – Post Time

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Rowing WOD:

Mike and Mike attacking the 2k at the RRL

Mike and Mike attacking the 2k at the RRL

2 Rounds For Time:

1k Row

20 Ball Slams (20/10 lbs)

30 Air Squats

As we dial everything in during these last few weeks of training for CRASH-B’s we’re looking to build confidence and really attack each workout.  The intervals we’ll see in the coming weeks will be shorter with a focus on intensity to give us the crisp execution and control we’ll need come race day.  That being said we need to keep a handle on maintaining form and efficiency over longer distances and time domains.  The Rowing WODs that couple other functional movements will involve longer rowing pieces and time domains like today.  This will allow us to be mentally prepared to push through the pain and glory of that 7-8 minute 2k.

In today’s Rowing WOD have a plan for each 1k.  If you can execute a good race start and hold your 2k race plan through the first piece you’ll be set up to crush this workout.  Be sure to achieve full range of motion on the ball slams and air squats.  Get the ball as high RR Ball Slam1above your head as possible before slamming it to the ground.  Catch it on the bounce and cycle through them continuously for the fastest time.  Going into the second 1k accept the fact that your shoulders and legs maybe on fire.  Pick a split that you can consistently hold through the first 500m and then bring it down after that.

Post your time to comments along with how you executed your race plan for each 1k.

Rowing WOD 1/18/16: “Spicy Steady State” – 2 x 15min w/ 4min Rest – Post Total Meters

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Rowing WOD:

Thanks to all those that competed at the Renegade Rowing League on Saturday!

“Spicy Steady State”

2 x 15min w/ 4min Rest

Complete Each 15min as Follows:

  • 4MIN @ 24, STEADY
  • 1MIN @ 28, FULL PRESSURE
  • 4MIN @ 24, STEADY
  • 1MIN @ 30, FULL PRESSURE
  • 4MIN @ 24, STEADY
  • 1MIN @ 32, FULL PRESSURE

Steady state rowing is good for building aerobic base and rhythm.  However, it can be easy to get lazy and slump, compromising your posture and inviting overuse injuries.  Today’s Rowing WOD is an example of “Spicy Steady State” and allows you to keep your focus throughout the piece.  During the four minutes steady try to focus on one technique fix or breathing.  Then when you bump up the intensity for a minute, see if you can apply that technique fix to pulling lower splits at full pressure.

Post your total meters rowed to comments!

Rowing WOD 1/16/16: Renegade Rowing League – 2k Row CRASH-B Style – Post Results

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Rowing WOD:

Renegade Rowing League is Back!

Renegade Rowing League is Back!

2k Row CRASH-B Style

* If you’re in the Boston Area come to Our Crew Fitness at 100 Holton St. in Brighton, MA at 8am to compete Head to Head CRASH-B Style.

** If you’re not in Boston then grab your friends, hook as many ergs together as you can using the RACE VENUE SOFTWARE FROM CONCEPT2, and then race each other for 2,000 meters.  Put something up for grabs, like a shirt or a meal, for the winner!

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is the second of a monthly series of 2k competitions called the Renegade Rowing League.  Once a month Renegade Rowing will hook up all of the ergs at Our Crew Fitness and host a 2,000m indoor race.  Anyone is welcome to come test themselves to see how they stack up.

No matter what!  Post your 2k results to comments!

Rowing WOD 1/15/16: AMRAP8 − 750m Row, 40 Burpees OTB, Max Thrusters –s Post Thrusters and Avg. Split

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Rowing WOD:

Coach Tapply warming up for the thruster

Coach Tapply warming up for the thruster

As Many Reps As Possible in 8 minutes of …

750m Row

40 Burpees Over the Bar

Max Rep Thrusters (135/95 lbs)

Today’s Rowing WOD is an awesome challenge on all fronts.  .  The time domain is similar to a 2k row and that’s what you can focus on during the 750m.  In terms of rowing in a competition, this is an example of where a good race start comes in handy.  Get off to a quick start and know what you’ll settle to.  The first 500m should be executed exactly like your race plan for the 2k we’ll do on Saturday.  As you come into the last hundred meters you may want to ease off to save your legs and lungs for the burpees and thrusters.

During the burpees each trip over the bar counts as one rep.  Instead of jumping and clapping you just have to hop over the bar.  This slows you down a bit, but allows you to RR Thruster 2keep moving.  Find a consistent rhythm and just blow through them unbroken.

If all goes well you’ll have 2 to 3 minutes to tackle the thrusters.  Scale the weight accordingly and be sure to keep a solid posture with your chest up in the bottom.  Do as many as possible without putting the bar down and then game the rest in sets of 3-5 reps. You’re score is the number of thrusters completed in 8 minutes.  Be ready to finish strong and push it out in the last 15 to 20 seconds just like a 2k.

Post Total Number of Thrusters along with your Average 500m Split to comments.