Tag Archives: endurance sports

Rowing WOD 7/5/14: 1k Test – Post Time, Split, and Stroke Rate

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Rowing WOD:

The Renegade Rowing Club getting after 500m! Tryout for the Renegade Rowing Team July 19th - All are Welcome!

1k Test

How well does your body operate at max effort for 3 minutes?  How much power can you maintain before pain and metabolic waste slows you down?  Today’s assessment will give you an idea of your work capacity in the 3 minute time frame using all three metabolic pathways – phosphagen, glycolytic, and oxidative.  You’ll be pulling from both anaerobic and aerobic energy systems.

Set your monitor for 1,000 meters and get after it.  Be sure to record your time and average stroke rating.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle for 10 to 20 strokes, and then sprint all out for the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 3-5 split seconds faster than your 2k split.

Let us know how you do!  Post your results 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!

Rest Day 7/3/14: Ever think about giving it a go on the water?

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Rest Day:

RRT Prepping for there epic end of term Renegade Rowing WOD last week.

Tryout for the Renegade Rowing Team (RRT)

(RRT = 6 week term rowing in 8′s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd)

Tryouts: Thursday, July 17th @5:30am @CRI

Sign Up Here

Tryouts Based on your Knowledge of the Following…

If you would like to learn these KSA’s and prepare for Tryouts please setup a 20min session with Coach Pat to review what you need to know and work on.  Your first 20min session is free and will be on the Dock Box at CRI.  Just email Coach Pat to set up a time – pat@renegaderowing.com

Renegade Rowing Team Required KSA’s (Knowledge, Skills, and Ability):

Equipment:

  1. How to carry and setup equipment.
  2. Port, Starboard, Bow, Stern
  3. Port Oar
  4. Starboard Oar
  5. Oarlock
  6. Oar Collar

Skills:

  1. Posture
  2. Control/Ratio
  3. Connection
  4. Teamwork, Following, Rhythm

Stroke Cycle Positions:

  1. Catch
  2. Finish
  3. Arms Away
  4. Bodies Over
  5. 1/2 Slide
  6. 3/4 Slide

Drills:

  1. Feeling Drill
  2. Chop Drill
  3. Release/Catch Placement Drill
  4. Pause Drill (Single, Double, Triple Pause)
  5. Reverse Pic Drill (Focused on Connection)
  6. Pic Drill (Focused on Swing and Body Preparation)

Bladework:

  1. Feathered
  2. Squared
  3. Squared and Buried
  4. Check it Hard and Hold Water
  5. 1/2 Square @ 1/2 Slide
  6. Full Square @ 3/4 Slide

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 7/1/14: 5 x 500m w/ 2min Rest – Post Splits

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Rowing WOD:

Rowing Warmup at CFB

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ 1k Split

5th – @ Max Effort

We’ve attacked a similar Rowing WOD earlier this Summer.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to get in some solid race pace work and prepare for our next benchmark.  This Saturday we will test the 500m.  Try to keep a consistent pace over all 5 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the previous piece.

As a quick review for novice rowers, race pace is at a stroke rating of 30 − 34 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!