Tag Archives: endurance sports

Rowing WOD 1/25/14: Row 2k! – Post Results

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Rowing WOD:

Terese Crushing her 2k on Thursday!

Terese Crushing her 2k on Thursday!

2k Row

  • Post Results to Comments.

Strength WOD:

5×5 Shoulder Press

  • Post Load to Comments.

Conditioning WOD:

5RFT – 15min Cap

200m Run

20 DB Walking Lunges (45/25 lbs.)

5 Wall Climbs

  • Post Score to Comments.
Ready for that Catch!

Ready for that Catch!

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the winter season and will give us an idea of how our training is progressing and what pacing we should use in future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!

Terese set a PR of 8:14. Who's throwing down a PR today?

Terese set a PR of 8:12, that’s a 12sec improvement from December. Who’s throwing down a PR today? Who wants the Renegade Rowing Cup?

Strength WOD 1/23/14: 5×5 Back Squat – Post Loads

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Rowing WOD:

Coach Pat and CFB Badass Consortium attacking push ups at Not Your Average Joe's last weekend. Got any fun weekend plans?

Coach Pat and CFB Badass Consortium attacking push ups at Not Your Average Joe’s last weekend. Got any fun weekend plans?

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

4′ Rest

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

  • Post Splits to comments @26 and @20 for both pyramids

Strength WOD:

5 x 5 Back Squat

  • Post Loads to Comments.

Conditioning WOD:

4 RFT

400m Run

20 Wall Balls (20/14 lbs.)

10 Push Ups

  • If it’s to cold outside to run then sub a 500m row.
  • If you don’t have space for wall balls then sub DB Thrusters.
  • Post time to comments.

Today’s focus is strength.  Use the pyramids in the Rowing WOD for a good warmup and skill session to dial in ratio and control.  Then get in a couple of warmup sets and whatever mobility you need before attacking the Back Squats.  Keep your chest up, lock your breath in, and spread the floor.  Drive through those heels as you fight through the hole.  Put all of your focus and effort into your working sets to get the most out of today.  If you’ve got the time give the Conditioning WOD a shot and empty the tanks.

Have fun and go hard!

Conditioning WOD 1/22/14: “Jackie” – 1k Row, 50 Thrusters, 30 Pull Ups – Post Time

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Rowing WOD:

Jason Gee and Coach Pat getting after the rowing and thruster WOD last weekend at Not Your Average Joe's

Jason Gee and Coach Pat getting after the rowing and thruster WOD last weekend at Not Your Average Joe’s

“The Castle”

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio
  • Post Distance to Comments

Conditioning WOD:

“Jackie” – For Time …

1k Row

50 Thrusters (45# Barbell)

30 Pull Ups

  • Post Time and Average Split to Comments

Strength WOD:

30 GHD Sit Ups

Superset:

5 x :30 Handstand Hold

5 x 25 Sit Ups

As we head into our last month preparing for CRASH-B’s and the games, many athletes will need some extra time on the erg to focus on rhythm, timing, and overall form.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm and then apply it in competition.  Get in a solid warm up and hone your rowing skills in the Rowing WOD and then attack the Conditioning WOD with your new found efficiency and focus on form.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen” or the necessity to be fresh enough for the thrusters and pull ups in Jackie.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

When you attack Jackie pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the thrusters and pull ups and full intensity.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  We will re-test “Jackie” next week!

Rowing and Strength WOD 1/21/14: 10 x 250m w/ :45r and 5×5 Deadlift – Post Splits and Loads

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Rowing WOD:

Does your race plan involve you're Warm Up?

Does your race plan involve you’re Warm Up?

10 x 250m w/ 45 seconds Rest

  • Execute Race Plan
  • Post Splits to Comments

Strength WOD:

5×5 Deadlift

  • Post Loads to Comments

Conditioning WOD:

AMRAP5

9 Double Unders

6 Pistols

3 Handstand Push Ups

  • Post Score to Comments.

The Games and the Open are right around the corner and now is the time to start thinking about your game plan for certain WODs.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

This Saturday, January 25th, we will be testing our 2k again at the Renegade Rowing League.  If you’re in the Boston Area you’re invited to come and visit CrossFit Boston and compete in the Renegade Rowing League.  It will take place from 11am – 1pm.  In order to prepare for testing and competition some of the rowing wods this week will be focused on race pressure and executing a race plan.

Today’s focus is Rowing and Strength.  In the Rowing WOD focus on executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.  In the Deadlifts grip it and rip it, but be sure to lock that breath in and keep good form.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place

Rest Day 1/19/14: Congrats to all competitors at Not Your Average Joe’s!

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Not Your Average Joe’s Team Competition Was Awesome!

The CrossFit Boston Family at Not Your Average Joe's Team Competition!

The CrossFit Boston Family at Not Your Average Joe’s Team Competition!

Just wanted to thank Dave Picardy, North Shore CrossFit, all the volunteers, and all the competitors for an awesome Saturday!  A number of teams from CrossFit Boston went up to compete and we all had a blast.  My team even managed to win the rowing event by rowing a 6:41 2k, relay style, and we came in second in the 2RM Clean and Jerk/Snatch.  Tons of fun had by all and it was a well run event.  Props to Dave for keeping everything running smoothly and on time.  Well Done Everyone!

Renegade Rowing League One Week Away!

If you’re interested in giving a competition a shot checkout what we have to offer at CrossFit Boston next Saturday!  The Renegade Rowing League (RRL) is a set of 2k Rowing Competitions held every winter to give athletes a chance to experience indoor racing on the Concept2 Ergometer and prepare them for CRASH-B’s, The World Indoor Rowing Championships.

The RRL will take place next Saturday, January 25th at 11am and CRASH-B’s will take place on February 16th.  If you’d like to compete sign up here!

Have a great Sunday watching football and relaxing with family and friends!