Category Archives: Strength

Rowing WOD 6/25/14: Death By Rowing Push Ups – 2 Cal, 2 PU … – Post Time/Round

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Rowing WOD:

Kathryn demos the erg push up!

Death By Rowing Push Ups

Every minute add 2 Calories and 2 Push Ups until you can no longer complete the prescribed amount of work in that minute.

  • 1st min – Row 2 Calories, 2 Push Ups
  • 2nd min – 4 Cal, 4 Push Ups
  • 3rd min – 6 Cal, 6 Push Ups
  • 4th min – 8 Cal, 8 Push Ups
  • etc ….

Today’s Rowing WOD is an opportunity to see how far you’re willing to push yourself.  Focus on using the legs to pick up the flywheel and letting the hands swing through the finish quick and clean.  If you can rely on your legs and body for power your arms should recover and be ready for more push ups.

Chest touches!

On the push ups be sure to keep your abs and glutes firm with shoulders away from the ears.  Full range of motion is the chest to the floor and elbows extended at the top.  If you have to scale use an abmat as a target or elevate your hands on a bench.  Really focus on your brace from hands to feet with good breathing.  Last but not least, practice the quick release in the early rounds so that you’re ready for the transition from erg to floor and back in your final rounds.

Post your total time to comments, aka – the round you failed on.

Rowing WOD 6/20/14: “The Skill of Rowing” – 500m Row, 20 Double Unders… – Post Time and Avg Splits

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Rowing WOD:

Thoughts on Bladework? Come learn all about it on the Renegade Rowing Team!

Thoughts on Bladework? Come learn all about it on the Renegade Rowing Team!

“The Skill of Rowing”

Complete for Time…

500m Row @1k Split*

20 Double Unders

300m Row @1k Split*

30 Double Unders

200m Row @1k Split*

50 Double Unders

*Pick a split you plan to hold.  Afterwards do 2 burpees for every decimal you’re off.  Doesn’t matter if you’re high or low.  If you choose a 2:00.0 split and row 1:59.5 avg. then you would do 10 burpees.

Today’s Rowing WOD is all about working the skill of Rowing and Double Unders.  To often I see athletes sit on the erg and go all out without a game plan.  Many times, due to improper form or focus, their effort doesn’t make a difference on how fast they’re rowing.

Today you should pick a split for each rowing piece and commit to holding your form and focus to execute that split exactly.  Ideally I’d like you to hold your 1k split, because we’re testing the 1k next Saturday, but if you’re coming to the end of a tough week pick a split you can execute flawlessly with good form.

After the workout, look back at the memory and check the average splits for each piece.  Do a couple of burpees for each decimal that you were off, even if you went faster.  The goal should be to gain full control over your effort on the erg and know exactly what you put in effort-wise is what you get back.  Setup the monitor as your clock for the workout by choosing intervals variable with undefined rest.

Post your time, goal splits, and average splits to comments.  Have a great weekend!!!

Rowing WOD 6/18/14: 5RFT – 250m Row, 20 Burpees – Post Time and Splits

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Rowing WOD:tabata row

5 Rounds For Time …

250m Row

20 Burpees

If you’re looking for a good lung burner and test of how hard you can mentally push yourself you have found it.  This WOD is brutally awesome.  It’s pure GO!

Set your monitor for intervals distance with 250m of work and undefined rest.  Once you start rowing the monitor will serve as your clock for the workout.  Focus on holding a split somewhere between 2k to 2k+5 pace.  Whatever split you decide on be consistent and stick to it each round.  Fight for form and efficiency.  Make sure every ounce of energy you put out goes into efficiently holding that split.

This is a great opportunity to practice a quick release for competition.  When you finish the row, place both thumbs on the quick release tabs.  In one motion push the tabs away as you pull your toes toward you.  This will ensure you can pull your feet out easily and there will be plenty of room to put them back in at the start of the next round.

I highly recommend recruiting a couple of training partners to do this with.  It’ll make you push harder and you’ll have more fun.

Post your time and average splits for each row to comments.

Rowing WOD 6/13/14: “CFRowing WOD” – 1,000m Row, 10 Thrusters, 10 Pull Ups, 10 Push Ups… – Post Time

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Rowing WOD:

Final WOD on Saturday at the CFRowing Trainer Course!

“CFRowing WOD”

Complete for Time …

1,000m Row, 10 Thrusters (95/65 lbs.), 10 Pull Ups, 10 Push Ups

800m Row, 8 Thrusters, 8 Pull Ups, 8 Push Ups

600m Row, 6 Thrusters, 6 Pull Ups, 6 Push Ups

400m Row, 4 Thrusters, 4 Pull Ups, 4 Push Ups

200m Row, 2 Thrusters, 2 Pull Ups, 2 Push Ups

This WOD is usually pretty epic after a whole day of rowing at the CrossFit Rowing Trainer Course.  It’s estimated that you row around 20k throughout the day.  For those that have attended the course, you know how much learning to row efficiently pays off in Rowing WODs like this.  Shane Farmer, Head CrossFit Rowing Coach, completed this in around 15 minutes last time I saw him.  Grab a friend, show them how to row efficiently, put a 25 minute time cap on the clock, and get after it.

Post your time to comments and consider taking a CrossFit Rowing Trainer Course in your area!

Rowing WOD 6/11/14: 3RFT – 500m Row, 10 Shoulder to OH, 15 Hollow Rocks, 20 Ball Slams – Post Time and Splits

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Rowing WOD:

RRT Getting after their first Rowing WOD on the Water last week!

RRT Getting after their first Rowing WOD on the Water last week!  Imagine doing this one on the water…

3 Rounds for time…

500m Row (@1k to 2k Pace)

10 Shoulder to overhead (155/105 lbs.)

15 Hollow Rocks

20 Ball Slams (20/10 lbs.)

Today’s Rowing WOD is an opportunity to work on moving through your hips and developing core to extremity power.  After rowing 500m you’ll be slightly gassed, so be efficient and move the barbell with your legs and hips.  The most efficient way to perform shoulder to overhead with this type of weight is a push jerk or split jerk.

RR Hollow Rock1RR Hollow Rock2The jerk allows you to jump the weight up with the legs and catch it strong with locked out arms and active shoulders.  Be ready to get under it so you don’t have to press it out overhead.

RR Ball Slam1In rowing, posture is an important skill that must be learned and developed.  Exercises like  bird dogs, curl ups, and planks will develop core stability for those long sessions in the boat.  Along with core stability, we need to be able to engage the whole core while in motion and transfer force from head to toe in a powerful manner.  Today’s Rowing WOD delivers that not only through rowing 500m, but with hollow rocks and ball slams.  On the hollow rocks everything should be tight and connected.  If a coach were to push down on your feet your hands would move up the sameRR Ball Slam2 amount.  For the ball slams get the ball as high above your head as possible and then put your whole body into slamming it to the floor.  Be sure to catch the ball on the bounce by getting low and following it to the floor.

Report your time and average 500m splits to comments.  Have some fun and get after it!