Tag Archives: agility training

Rowing WOD 5/17/13: 5RFT – 100m Row, 8 WB, 6 CTB, 4 Pistols, 2 KB Snatch – Post Time

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Rowing WOD 5/17/13:

Look Familiar? If you can do a pistol you can get into a rowing shell!

Look Familiar? If you can do a pistol you can get into a rowing shell! Try it at the CrossFit Rowing Course June 8-9!

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 an opportunity for athletes to get a taste of what Regional Competitors will be fighting through on Saturday morning.  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 in full blown competitions like Regionals.

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 little burner!

Post your time to comments!

Rowing WOD 5/10/13: 7RFD – :30 Row, :30 Rest w/ 3 OH Squats – Post Distances

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Rowing WOD 5/10/13:

Kathryn performing a start!

Kathryn performing a start! Learn the starting sequence at the CrossFit Rowing Trainer Course June 8-9 in Boston.

7 Rounds For Distance …

:30 Row (Like 2k Start)

:30 Rest w/ 3 Overhead Squats (115/75 lb)

The second event of Regionals involves 7 minutes of overhead squats.  The 7 minute time domain is similar to a 2k and having that 2k mentality will help.  This will be a good prep day for those competitors looking to work the transitions and rhythm of 3 overhead squats under fatigue.

Today’s Rowing WOD is all about the start of the 2k.  In order to be confident and crisp on your start tomorrow, dial it in today.  The starting sequence is usually a number of shorter strokes that build into longer quicker strokes to really get the flywheel moving and the splits down.  I usually coach a simple 1/2 stroke, 3/4 stroke, full stroke with a high 10 immediately after to get the average split under your 2k goal split.  Try to practice this start each round so you’re ready to crush it tomorrow.  Also, be ready to transition quickly from the erg to the overhead squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat snatch for the first rep is the way to go on the overhead squats.  Be sure to focus on a tight belly and active shoulders.

Post your overall distance as well as distance each round to comments!  Also comment on your start, the number of strokes you like to take, and how low you get the split.

Rowing WOD 1/1/13: 10 x :30 On, :30 Off – Post Avg Splits and Stroke Ratings

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Rowing WOD 1/1/13:

RRC Catch10 x :30 On :30 Off

  • @2k-2 Pace

Happy New Year!

I wish everyone the best and hope 2013 treats you well!  Take some of that into your own hands and commit to a certain number of Rowing WODs per week.  Mixing in just 2 or 3 with your regular training can step up your game to a whole new level.  Comment with your results and let other Renegade Rowers know how you’re doing!

How come we can’t just lift heavy and row hard all the time?  Well some people may think that they can, but inevitably they get injured or hit a plateau.  So how do we improve if we plateau?  One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.

The goal of today’s Rowing WOD is to consistently pull below your 2k pace every piece.  If you can negative split it even better!

Post your average splits and stroke ratings.  Comment on your consistency and recovery between pieces.

Rowing WOD 12/12: “High Noon” – 12 to 1 of Calories, Box Jumps, and Push Ups – Post Time

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Anja and Crew getting after the 650's

Anja and Crew getting after the 650’s Yesterday

Rowing WOD 12/12:

“High Noon”

For Time Complete …

12-11-10- … -3-2-1

Row for Calories

Box Jumps (24/20)

Push Ups

In today’s Rowing WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to 1 first? 3-2-1 Go!

Post time to comments!

Rowing WOD 11/28: 500m Row, 5 MedBall Cleans, 400m, 10 MBC, 300m, 15 MBC… – Post Time

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Work for fluid triple extension as you “jump” the ball off the ground.

Rowing WOD 11/28:

For Time …

500m Row, 5 Medicine Ball Cleans (20/14 lb)

400m Row, 10 Med Ball Cleans

300m Row, 15 Med Ball Cleans

200m Row, 20 Med Ball Cleans

100m Row, 25 Med Ball Cleans

The ability to work at high intensity depends largely on mechanics and consistency.  If your rowing is smooth and efficient you should be able to push this Rowing WOD and hold sub-2k pace for every piece.  A good goal might be to hold your 2k split for every piece or negative split so that each piece is one split second faster.  Same goes for the medicine ball cleans.  If you can focus on using the legs and hips to move the ball, then your arms will remain loose and fluid providing a greater efficiency of movement.  This will allow you to push the pace and go unbroken for every round.  Try to only pause for brief breaks in between exercises if you have to.  If you don’t have a medicine ball to clean than you could modify with a loaded back pack or just make the movement a Dumbbell Clean.  No matter what focus on good overall movement and ensure you have the mechanics and consistency dialed in during your warmup.

Post your time to comments!