Category Archives: Strength

Rowing WOD 7/11/14: “Row Downhill” – 10 HSPU, 1k Row, … – Post Time and Splits

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Rowing WOD:

The Renegade Rowing Team in their lineup! Tryouts are next Friday! Sign Up Today!

“Row Downhill”

Complete for Time …

10 Handstand Push Ups, 1k Row

5 Handstand Push Ups, 500m Row

2 Handstand Push Ups, 250m Row

Today’s Rowing WOD provides a chance to work on maintaining a tight midline and finishing strong on each row.  No matter what scale you’re doing for the Handstand Push Ups, be sure to lock your ribs down with a tight belly, squeeze your butt, and point your toes to create tension throughout your whole body.  This will work both your core stability, needed for better posture in the boat, and your ability to transfer force to the oar.

After each set of HSPU get right on the erg and get the wheel spinning.  Try to keep steady pressure and hold a consistent split until you get your breath back.  Once your breath returns try to negative split the rest of the piece with a solid sprint in the last 100m.  The idea is each piece will get shorter and you should be able to sprint out the last 100m like your running down hill.  Dig deep and get after it!

Look at your results from Tuesday to get an idea of what splits you will try to hold for each piece.  Just like the HSPU, focus on a solid core as you approach the catch and initiate with the legs.  Try to get as much power as you can from the legs to save your upper body for the HSPU.

Post your overall time, average splits for each piece, and any scales to comments.

Rowing WOD 7/9/14: 3RFT – 750m Row, 15 DL@40% – Post Time, Load, and Avg Splits

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Rowing WOD:

Coxswains getting after the Deadlift last winter!

Coxswains getting after the Deadlift last winter!

3 Rounds for Time …

750m Row

15 Deadlifts @40% of 1RM

Today’s Rowing WOD is an opportunity to focus on consistent speed and intensity.  During the Deadlift find a smooth rhythm and keep a tight midline so that you can touch and go unbroken for all 15 reps.  Try to feel the amount of pressure you have to put into the floor and the bar each rep.  If you can anticipate and maintain even pressure through each lift you’ll be able to save energy and go faster.  When getting back on the erg try to feel the same thing.  Try to push the same amount each stroke and transfer the same amount of pressure to the handle each time.  Remain efficient on the erg by holding one split, as low as possible, through each piece.  Keep working on good form and do so at the highest intensity possible.  That’s how you’ll start to drop your 500m, 1k, and 2k times from yesterday.

Remember, if you’d like to get on the water with the Renegade Rowing Team, sign up here and come ready to throwdown next Thursday, July 17th @5:30am @CRI.

Post your overall time, load, and average splits for each piece to comments.

Rowing WOD 7/4/14: Happy 4th of July! – AMMAP20 w/ 3 Burpees EMOM – Post Distance

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Chest to the deck!

Chest to the deck!

I hope you all get a chance to celebrate America today and enjoy time with family and friends.  If you’re looking for a solid workout to offset any BBQ’s give this a shot and let us know how it goes!

Rowing WOD:

Row As Many Meters As Possible in 20min …

*Start w/ 3 Burpees

**Perform 3 Burpees Every Minute On the Minute

When it comes to Burpees and WODs with supplemental tasks to perform every minute it helps to focus on rhythm.  Don’t freak out about the clock.  Just find your rhythm, breathe, and flow.  The same focus is needed on the row in today’s Rowing WOD.  When you get to the erg just strap in and get the flywheel moving.  Then focus on solid pressure and breathing.  Try to put some of the ratio work from Monday to use so that you have a chance to breathe and recover on the recovery.  Finding a smooth rhythm on the erg will help maintain your efficiency.  Try not to pause through the finish.  Keep the hands moving.  Also use this wod to practice the quick release getting off the erg.  This Rowing WOD can be a lot of fun if you practice the Burpee/Push Up Erg Dismount!  Check out the video at the bottom…

Holding the lowest split possible consistently every stroke should be the goal.  Remain efficient and don’t blow yourself up on any one stroke.  Push through and get as many meters as possible!

Post total meters rowed to comments!

Rowing WOD 7/2/14: “Tailpipe” – 3RFT, 250m Row, Static Hold – Post Partner and Time

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Rowing WOD:

Members at CrossFit Boston hitting this wod last week!

“Tailpipe”

With a partner,

3 Rounds For Time

250m Row

Static Hold

  • Double KB Front Rack (1.5/1 pd), OH Barbell Hold (95/65 lbs.), or OH Sandbag Hold – your choice
  • One partner hold and one partner row, then switch

Rowing is an opportunity to push yourself as an individual and as part of a team.  Today’s workout is a partner wod and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start performing a static hold.  If at any point the static hold is lost, the person rowing must pause and wait until the static hold position is regained before continuing.  This is a quick burner that will really get the lungs going.  It’s referred to as tailpipe because by the end it feels like your breathing through a car’s tailpipe.

Focus on breathing and get after the row!  If you can, cheer your partner on and push each other.

Post your team name and time to comments.

Rowing WOD 6/27/14: 4RFT – 200m Row, 20 Air Squats – Post Time and 1k Goal

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Rowing WOD:

Bringing it home in the sprint! Who's interested in joining the Renegade Rowing Team this Summer?

4 Rounds For Time …

200m Row

20 Air Squats

Today’s Rowing WOD is a quick burner to get primed for our 1k test tomorrow.  This is a great opportunity to not only practice the start and finish of your 1k, but the quick release transition on and off the erg for competitions.  For the first 2 pieces perform your start and settle.  Since the piece is so short you may only have a couple of strokes to settle before getting off the erg.  Make them count!  Hit your 1k goal pace the stroke after your 10 high in the start.  For the last 2 pieces build over 10 to your 1k goal pace and then sprint out the last 10 strokes with negative splits.  During the squats be smooth and breathe.  Make sure you hit full depth to give the quads a little break and flush out some lactic acid from those quads.

I hope your excited to crush the 1k tomorrow.  The tryout for the Renegade Rowing Team will involve a 1k and it would be awesome to have a game plan and know where you’re at going in.  Tryouts will be July 17th at 5:30am at Community Rowing.  Sign Up Here and come ready to crush it.

Post your time and 1k goal to comments.