Tag Archives: endurance sports

Rowing WOD 4/10/14: “Hamilton” 3RFT – 1k Row, 50 Push Ups, 1k Run, 50 Pull Ups – Post Time and Splits

Posted on by
Reply

Rowing WOD:

Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop

Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop

“Hamilton”

3 Rounds for Time …

1k Row, 50 Push Ups

1k Run, 50 Pull Ups

From time to time CrossFit creates a new WOD that is a step above all the rest.  These are called Hero WODs.  They are named after Heroes who have given their lives in the line of duty.  Every time we perform a Hero WOD is an opportunity to think outside ourselves and push a little bit harder for those that put themselves in harm’s way for us.

Over the past couple of weeks we have been preparing ourselves physically and mentally to crush this workout in its entirety.  Today’s Rowing WOD is the full thing, an awesome Hero WOD named Hamilton.  Today is the day to push ourselves harder, execute our rowing, and honor Hamilton.  Your focus should be to push the pace on the running, push ups, and pull ups.  Figure out how you’re going to game each movement to get through it the fastest.

On the 1k Row I would like to see everyone execute the first 1k of your 2k race plan.  We will be testing our 2k again soon and today is a great opportunity to build confidence and hit your new 2k splits.  Start quick and light, settle with breathing, and execute every stroke with balanced power.  Stay strong mentally and physically.  Look back at what you did last week and try to hold a consistent pace through the whole workout.  If you can, negative split the run and the row to make each round a little faster than the first.

Execute your game plan.  Smooth is Fast!

Post your time and average splits for the 1k’s to comments.

Rowing WOD 4/9/14: “Hills” 3x10min w/ 4min Rest – Post Distances

Posted on by
2

Rowing WOD:

Congrats to the BC Men on taking the Petite Final at the San Diego Crew Classic last weekend. Let's get after it and get some more!

Congrats to the BC Men on taking the Petite Final at the San Diego Crew Classic last weekend. Let’s get after it and get some more!

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @24 s/m

3min @26

2min @28

1min @30

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Rowing WOD 4/8/14: 15 x :20 On :40 off – Post Fastest and Slowest Splits

Posted on by
Reply

Rowing WOD:

Bringing it home in the sprint! Checkout the Renegade Rowing Membership!

Bringing it home in the sprint! Checkout the Renegade Rowing Team!

15 x :20 On :40 Off

Max Pressure

  • Post your fastest and slowest splits to comments.

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for your next 2k which will be about a week before Regionals.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Rowing WOD 4/7/14: 1k, 3×3′ w/ 1′ Rest, 2×3′ w/ 1′ Rest – Post Total Distance and Experience

Posted on by
Reply

Rowing WOD:

Checkout everyone's preparation for the catch!

1k Row

  • @24-26 s/m (note average 500m split)
  • 4′ rest

3 x 3’ On 1’ Off as follows

  • Hold 1k split
  • 3′ @26 s/m, 25 s/m, 24 s/m (rate changes every minute)
  • 3′ @25, 24, 23
  • 3′ @24, 23, 22
  • 4′ rest

2 x 3’ On 1’ Off as follows (holding 1k split):

  • 3′ @26, 24, 22
  • 3′ @24, 22, 20

One thing that all good athletes have in common is a sense of efficiency.  The athlete that can maintain proper mechanics and spend the least amount of energy to complete a task will be able to push harder and farther compared to the athlete that just flies and dies.  Todays Rowing WOD introduces a key concept to being efficient in rowing and may improve your efficiency in longer wods.

Start the workout by rowing 1,000m at 24-26 strokes per minute.  Effort should be about 60% – 75% as if you were jogging a half-mile, don’t go all out.  The average split for the 1k will be your goal split to hold through all of the 3 minute pieces.  Set the monitor for 3′ of work and 1′ of rest.  Each 3-minute piece is broken into 1-minute sections that should be rowed at the designated stroke rating.

In order to hold the goal split while decreasing the stroke rating you must perform a ratio shift.  A ratio shift changes the timing of the stroke on the drive and the recovery.  For example, shifting from 1 on the drive: 2 on the recovery, to 1 on the drive: 3 on the recovery.  This is a challenging workout.  Use it to develop a sense of efficiency.  A proper ratio shift maintains the power per stroke but allows the rower time to breath and prepare for the next stroke.

Post Total Distance and your Experience with ratio shifts.

Below are some pictures of Mike T. after working on staying connected through the finish.  What does your finish look like? Is it efficient?  How fast do your hands move through the finish?  … Just a few things to think about as we continue to work on suspension through the stroke and balanced finishes.

Rowing WOD 4/5/14: For Time – 500m Row; 3Rounds – 7 Thrusters, 7 CTB Pull Ups; 500m Row – Post Time

Posted on by
Reply

Rowing WOD:

Complete all 3 For Total Time …

Coach Tapply warming up for the thruster

1. 500m Row (Like start of 2k)

2. 3 Rounds: 7 Thrusters (85/45 lbs), 7 Chest to Bar Pull Ups

3. 500m Row (Like finish of 2k)

This week CFB tested Fran!  The feeling after completing Fran is the same as the feeling after completing a 2k.  That being said, your game plan for both should be similar.  Quick clean start for 10 reps/strokes and then settle into a consistent, smooth pace that you can handle for the whole race.  Your form will have to be on point, you’ll need to focus on breathing, and your mind must be right.  Mental strength will be key and you must be ready to fight off that little voice inside your head with cues like “legs”, “push”, “I can”, “breath”, “swing”, “smooth”…

Today’s Rowing WOD is an opportunity to dial in your form, prepare mentally, and buildRR Thruster consistency in your movement.  Start and finish with a 500m Row that mimics your 2k race plan.  Execute the same split and stroke rating you ideally want to hold on your next 2k.  In between perform 3 flawless rounds of thrusters and pull ups.

A 2k didn’t pop up in this years open, but you can be sure it will pop up at Regionals and the games.  From now until Regionals, Renegade Rowing will be working to improve your form, capacity, and strategy to crush that 2k.  If you plan to be at the top of the podium you will need to crush the erg.  These workouts are a great place to start.  Fit in a couple every week, share your thoughts and results, and you’ll be ready to crush that 2k in competition.

Post your time and average splits for each 500m to comments!