Category Archives: Strength

Rowing WOD 11/16: Partner WOD – 4RFT – 1. 500m Row 2. Shuttle Sprint, 20 Jump Squats – Post Time

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Grab your training partner and get after it!

Rowing WOD 11/16:

Partner WOD

4 Rounds For Time

Partners Alternate between

1. 500m Row

2. Shuttle Sprint, 20 Jump Squats

*Partner 1 starts with a 500m row

**Partner 2 starts with a shuttle sprint and 20 jump squats

***Whoever finishes first gets rest before having to switch stations

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 on the run.  The rower completes the noted distance while the partner sprints a shuttle sprint and does 20 jump squats.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  A shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time and Team Name to comments!

Checkout the Renegade Rowing League Setup!  The RRL starts Saturday at CrossFit Boston!

Rowing WOD 11/9: “It’s all about the …” – 5RFT – 250m Row, 10 Goblet Squats to Erg – Post Time

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Break Parallel and Explode Up Through The Heels!

Rowing WOD 11/9:

“It’s all about the …”

5 Rounds For Time:

250m Row (@2k-2)

10 Goblet Squats to the Erg (25/15 lb.)

Whether you want to take home the hammer from the CRASH-Bs, conquer the games, or just live a healthier life, you will need to be able to powerfully extend your hips.  In rowing specifically, we need to be able to turn on our glutes and hamstrings quickly in order to pick up the boat or flywheel before they die.  Getting our motor neurons to fire quickly in order to drive through the heels is the name of the game.  In today’s Rowing WOD use the erg seat, or the erg rail if the seat is to high, for goblet squats.  Focus on getting to the same depth every time, kissing the erg, and then exploding through the heels.  The weight is light, so focus on good foundational movement and generating speed with the legs and hips.  Cycle through the squats with good form as fast as possible.  During the 250m pieces you can practice your 2k start and then fight to consistently hold a 500m Split that is 2 seconds faster than your current 2k average split.

Post your time and average splits to comments!

Rowing WOD 11/7: “Row For It!” 3RFT – 750m Row, 15 Deadlifts – Post Time

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Melissa from CFB demos the setup for a Deadlift

Rowing WOD 11/7:

“Row For it!” (AKA – Fight For It)

3 Rounds For Time:

750m Row (Race Pace)

15 Deadlifts (40% 1RM)

In a 2,000m race the pain really starts to kick in after the first thousand.  If you can be prepared with mental thoughts to stay strong and Fight for your goal split, every stroke for 750m after that first 1k, then you’ll be able to open the flood gates and sprint at 250m to go.  A key to having solid mental thoughts is building confidence in your training leading up to the race.  Have cues to repeat, especially cues that you can attach to specific moments in time or sessions you crushed like today.

Drive through the heels!

In today’s Rowing WOD build and settle to your current 2k split right away.  You want to be in full control of your stroke rating, breathing, and split.  Hold solid, consistent pressure every stroke of each 750m piece.  Know that when things get tough and the pain tells you to stop, you can hold strong and fight for every stroke.  Bring that same focus to your Deadlifts.  Keep a neutral spine and focus on efficient movement through the hips.  Push through the heels and build the speed on the bar as you extend your hips.  Focus on keeping tight abs and feeling the connection of the hips and hands as you pry the bar off the floor.  Try to bring the feeling of a solid deadlift to your rowing and use the cue “heels down” as one motivational thought during that 75om Row.

Post your time to comments and share your mental cues!

Fully extend the hips at the top

Rowing WOD 11/2: AMRAP 10 − 250m Row, 2 HSPU(increasing) – Post Avg Split and Total HSPU

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Kenny Crushed the 2k Row @CFB on Wednesday! 6:37!

Rowing WOD 11/2:

As Many Rounds As Possible in 10 minutes of …

250m Row

2 Hand Stand Push Ups (Add 2 HSPU every round)

***The second round would look like this:

250m Row

4 HSPU … etc.

Functional movements like squats, deadlifts, kettle bell swings, box jumps, wall balls, and ROWING require a constant awareness of midline stability and core strength.  In order to achieve the smooth, powerful motion we’re looking for in all functional movements we must be able to maintain a solid midline at all times.  Today’s Rowing WOD is a good burner that will test that midline stability.  If you have hand stand push ups be sure to keep that midline locked in through the whole motion.  If you don’t have hand stand push ups modify by kicking into a hand stand, pausing to make sure you have the midline tight, and then kicking back down.  Once you’re back on the floor do a regular push ups before kicking into the next hand stand.  All athletes should look to go hard on the row, but fight for consistent splits each round.

Post your average split and total hand stand push ups to comments!

Rowing WOD 10/31: “Ghost Row” – 2k Row w/ 5 Lateral Erg Burpees EMOM – Post Time

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Rowing WOD 10/31:

“Ghost Row”

2k Row

w/ 5 Lateral Erg Burpees Every Minute On the Minute

Happy Halloween!  For those affected by Hurricane Sandy I hope you’ve made it through safely.  Stay strong and stay safe!

Today’s Rowing WOD should provide some fun and burn some calories before all the trick or treating.  This is a great one to challenge a training partner with!  If you’re a novice rower pick one split that you can confidently hold for every stroke that you’re on the erg.  Focus on smooth rowing and being efficient.  If you’re a Vet try to hold your 2k goal split each time you’re on the erg and practice your quick release transitions getting the feet out to do the burpees.  Be sure to push both thumbs down as you pull your toes up to loosen those straps.  Remember, every minute on the minute you must complete 5 lateral erg burpees!

Post your time to comments.