Tag Archives: endurance sports

Rowing WOD 6/10/13: 10k Row for Form – Post Time and Fixes

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Fun Saturday Morning! Thanks All!

Fun Sunday Morning! Thanks All!

Rowing WOD 6/10/13:

Row 10,000m

  • Focus on Form
  • Fix one thing every 1k
  • Steady State Pressure (should be able to say short sentences)

This past weekend I had the pleasure of hosting the 2-Day CrossFit Rowing Trainer Course.  Yesterday I had an awesome time helping 16 amazing coaches and athletes learn to row on the water.  They each learned to scull in training singles and crushed the race at the end of the day.  I had a blast and I can’t wait to see their rowing progress as they go home and spread their new found passion for the sport.

Shane Farmer was amazing as always and covered a ton of information at CrossFit Boston Iron and Grit on Saturday.  On Sunday he did video review with everyone and Brent Bode lead the sculling sessions at Community Rowing.  We also had help from two killer female rowing coaches – Alyssa Fogel and Cady Hart.  Thank you to all the participants for bringing open minds, awesome energy, and making this weekend an amazing experience for all.

As Coach Shane mentioned, your homework is to go row a 10k.  Today’s Rowing WOD is that 10k.  Try to negative split the whole way, starting off with something manageable and ending with something challenging.  Try to drop your split by a second every 1k or 2k.  Focus on smooth, consistent rowing and then pick one thing in your stroke that you would like to fix.  Do this with a partner and have a conversation to keep yourself fresh and rowing at steady state pressure.

Have fun and post your time as well as what fixes you worked on to comments.

Rowing WOD 6/8/13: 1k Race Pace – 10 x 1:00 On, 1:00 Off – Post Splits

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Rowing WOD 6/8/13:

10 x 1:00 On, 1:00 Off

CRASH-B's here we come! Attention! Row!

  • 1k Goal Pace!!!

Three Weeks until our next 1k!  Today is the day to commit to a goal and dial in your splits.  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.

Today’s focus is executing your goal 1k race plan at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 1 minute of Rest.  Row the first two pieces as if they were the start of the 1k.  Row the next three pieces as if they were part of the second 250m, Row the next three pieces as if they were part of the third 250m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 1k.

Post your Splits and Distances for each piece to comments.

Rowing WOD 6/7/13: 3RFT – 1k Row, 20 Air Squats, 30 Sit Ups – Post Time and Splits

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Rowing WOD 6/7/13:

Rowing Warmup at CFB

Rowing Warmup at CFB

3 Rounds For Time …

1k Row (@2k Pace)

20 Air Squats

30 AbMat Sit Ups

Today’s Rowing WOD is to build some aerobic endurance and continue dialing in our control at holding consistent splits mid race.  We’re training for the 1k this month, but since we’re combining it with other movements I’d like to see everyone focus on consistency at their 2k pace.  During the squats stay connected to the floor and keep good posture all the way through.  With the sit ups be sure to use your arms to help you find a rhythm you can maintain all the way through unbroken.  For the first 1k you can practice a full pressure race start, which is 1/2, 3/4, Full, and then 10 High Strokes.

Focus on being smooth, maintaining your breath, and keeping your posture.

Have some fun and challenge a friend!

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

Rowing WOD 6/4/13: 6 x 650m w/ 2:00 Rest – Post Avg Splits

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The Renegade Rowing Team will be racing in the Rumble on the River again this Fall!  Tryouts and Info Session will be in July at CrossFit Boston Iron and Grit. Click here to check it out and let us know if you have questions!

Rowing WOD 6/4/13:

Renegade Rowing Team getting their point to start the Rumble on the River

Renegade Rowing Team getting their point to start the Rumble on the River

6 x 650m w/ 2:00 Rest

  • FOCUS: RACE STRATEGY
  • Hold 1k Goal Split

Are you ready for the CrossFit Rowing Trainer Course at CrossFit Boston?  We’ll be tearing it up on the Concept2 Ergometer at CrossFit Boston Iron and Grit this Saturday.  Then we’ll take our new-found skill to the water at Community Rowing Inc. on Sunday.  If you’re interested in getting in on the fun sign up here!

Our next testing day will be June 29th with a 1k, so now is the time to dial in your race strategy and build your confidence.  You’ll definitely want a game plan going in. This is a Rowing WOD we did over the winter and today is a chance to test your training and see if you’re progressing.  Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  If you have your splits from the winter try to improve upon them and finish stronger on the last couple of pieces.  Ideally your splits will be a little faster because we’re focused on the 1k instead of the 2k and there is a little more rest.  Over the next two weeks we’ll be dialing in our speed with shorter intervals, so get after it today.  Now is the time to see what you’ve got and push yourself.

Post your average splits for each piece to comments!

Rowing WOD 6/3/13: Swing Row – Post Avg Splits and Focus

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Rowing WOD 6/3/13:

“Swing Row”Rowing in the Basin

28 min as follows…

10min @2k+20

2min Rest

8min @2k+15

2min Rest

6min @2k+10

A Swing Row is used to get in some volume without crushing you.  Use today as an opportunity to work on aerobic endurance and technique.  Focus on one technique fix each piece.  Swing rows are great following a strength session, so if you have some strength work to do, get after it, and then enjoy this Rowing WOD.

During each piece hit the prescribed 500m split every stroke and focus on good form.  Things to work on include level hands, continuous movement of the handle, ratio, control, connection at the catch, and body preparation on the recovery.

Breathe, be smooth, and flow!

Post your 500m avg. splits for each piece to comments along with your focus.