Category Archives: Strength

Rowing WOD 5/23/14: 4RFT – 10 Tuck Jumps, 200m Run, 300m Row – Post Time

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Rowing WOD:

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.

Rowing WOD 5/21/14: Rowing “Annie” – Post Time

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Rowing WOD:

Keep good posture on the Double Under's!

Keep good posture on the Double Under’s!

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.

Rowing WOD 5/16/14: 5RFT – 100m Row, 8 WB, 6 CTB, 4 Pistols, 2 KB Snatch – Post Time

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Rowing WOD:

RRT practicing the release in singles!

RRT practicing the release in singles!

5 Rounds For Time …

100m Row

8 Wall Balls (20/14 lbs to 10 ft target)

6 Chest To Bar Pull Ups

4 Pistols Each Side (Single Leg Squats, 4 each side)

2 Kettle Bell Snatches Each Arm (1.5/1 pood)

Today’s Rowing WOD is all about skill and balance.  Rather than throw a ton of volume at you, I wanted to give everyone a chance to move quickly with high skill.  Warmup each movement and focus on a couple of cues that will dial in the skill of the movement and make it easier when the volume is high.

Feel suspension in the legs for the 100m Row and see if you can finish it in 10 strokes.  For the Wall Balls focus on the timing of the hips and legs so that you save your energy and can remain accurate.  Hit that target every time.  During the chest to bar pull ups try to find a rhythm that can be maintained and controlled for all 6 reps unbroken.  In the pistols be smooth without hesitating at the top or bottom.  During the Kettle Bell Snatches anticipate where the bell is going and be quick with your hand as you punch through to meet it at the top without banging your wrist.

Practice the transitions in between each movement.  Get technical, move well, push the pace, and have fun.  Should be a quick burner!

Post your time to comments!

Rowing WOD 5/14/14: “Jackie” – 1,000m Row, 50 Thrusters, 30 Pull Ups – Post Time and Avg Split

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Rowing WOD:

RR Team back on the water! Hopefully this summer we'll be able to do "Jackie" on the water! Let us know if you want to join in!

RR Team back on the water! Hopefully this summer we’ll be able to do “Jackie” on the water! Let us know if you want to join in!

“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.  Before you start take some time to think about your game plan, the split you want to hold, how you’ll break up thrusters, and how to game the pull ups.

Post your time to comments!

Rowing WOD 5/12/14: 5 x 5min w/ 3min Rest and Handstands – Post Avg Splits and Longest Handstand

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Rowing WOD:

Body Preparation by 1/2 Slide

Body Preparation by 1/2 Slide

5 x 5min w/ 3min Rest as follows …

  • Men Hold 2:00 Split for every piece
  • Women Hold 2:10 Split for every piece
  • Scale as necessary, but choose one split you will hold for all 5 pieces
  • Attempt 3 Handstand Holds for Max Time during the rest

5min @26 s/m, 3min Rest

5min @24 s/m, 3min Rest

5min @22 s/m, 3min Rest

5min @20 s/m, 3min Rest

5min @18 s/m

Today’s Rowing WOD is a chance to work on your control, ratio, and power.  In order to hold one split and stick to the stroke ratings you will have to apply more pressure with the legs on the drive and take longer on the recovery.  Focus on breathing, sitting up, and being smooth.  Have some fun with the handstand and see how long you can go before losing your balance.  Today should not be a max effort day physically, but a chance to gain a little endurance, work on a skill, and own your rowing form.  Be precise, feel the pressure you’re exerting every stroke, and hit that split.

Post your average splits for each piece to comments as well as your longest handstand hold.