Tag Archives: endurance sports

Rowing WOD 6/30/14: 2 x 15min Power and Ratio – Post Distances

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Rowing WOD:

Get some ratio on the Renegade Rowing Team!

2 x 15min w/ 5min Rest …

Get some ratio at the CrossFit Rowing Course June 8-9 in Boston!
  • 5′ @ 20 s/m
  • 5′ @ 22
  • 3′ @ 24
  • 2′ @ 26

5min Rest

  • 2′ @ 26 s/m
  • 3′ @ 24
  • 5′ @ 22
  • 5′ @ 20

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.  In the second 15 minutes the stroke rating is going to decrease.  Try to get ratio and keep the power up.  Don’t let the split jump up.  Focus on pushing the legs down faster and taking longer on the recovery.

Post your distance rowed each piece!

Rowing WOD 6/28/14: 1k Test – Post Time, Avg Split, Avg Stroke Rate

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RRT Row, Run, 1k, Run, RowRowing WOD:

1k Row For Time

How well does your body operate at its anaerobic threshold?  How much power can you maintain and still remain aerobic?  Today’s assessment will give you an idea of your work capacity in a 4 minute time frame.  You’ll be pulling from both anaerobic and aerobic energy systems.  If you can make the middle two minutes more aerobic, then you’ll be able to go harder in your start and sprint to the finish.

Set your monitor for 1,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.

For those wondering why we’re doing a 1k test and how to attack it, think of this as your next attempt at the Girl WOD “Jackie”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work without having to dip into anaerobic energy stores during the middle of the workout.  Also, when tackling “Jackie”, good competitors will go in with a game plan based on what they know they can maintain.  Athletes will want to be ready to crush the thrusters and pull ups to get a fast time.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle and stay strong through the middle, and absolutely crush the sprint in the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 3 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.

Rowing WOD 6/27/14: 4RFT – 200m Row, 20 Air Squats – Post Time and 1k Goal

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Rowing WOD:

Bringing it home in the sprint! Who's interested in joining the Renegade Rowing Team this Summer?

4 Rounds For Time …

200m Row

20 Air Squats

Today’s Rowing WOD is a quick burner to get primed for our 1k test tomorrow.  This is a great opportunity to not only practice the start and finish of your 1k, but the quick release transition on and off the erg for competitions.  For the first 2 pieces perform your start and settle.  Since the piece is so short you may only have a couple of strokes to settle before getting off the erg.  Make them count!  Hit your 1k goal pace the stroke after your 10 high in the start.  For the last 2 pieces build over 10 to your 1k goal pace and then sprint out the last 10 strokes with negative splits.  During the squats be smooth and breathe.  Make sure you hit full depth to give the quads a little break and flush out some lactic acid from those quads.

I hope your excited to crush the 1k tomorrow.  The tryout for the Renegade Rowing Team will involve a 1k and it would be awesome to have a game plan and know where you’re at going in.  Tryouts will be July 17th at 5:30am at Community Rowing.  Sign Up Here and come ready to crush it.

Post your time and 1k goal to comments.

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 6/24/14: 10 x :30 On, :30 Off – Post Splits and Stroke Rates

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Rowing WOD:

RRC Catch10 x :30 On, :30 Off

  • @1k Pace

It’s been 6 months since we’ve done this workout.  We hit this Rowing WOD at the beginning of the year.  Now is a good time to look back and see how you’ve done with training both in consistency and progress toward your goals.  This Saturday we will be testing our 1k again.  Let’s kick this week off right by setting the tone today and doing everything we can to be ready for Saturday.

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 row at 1k 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.