Tag Archives: endurance sports

Rowing WOD 3/23/13: 10×1:00 On, :45 Off – Post Splits and Distances

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Rowing WOD 3/23/13:

10 x 1:00 On, :45 Off

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

  • 2k Goal Pace!!!

One Week until our next 2k!  You’ve been training hard all winter with a goal pace in mind.  Today is the day to attack it and dial it in.  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.

Next weekend we will be testing our 2k, perhaps as part of Open WOD 13.4.  Get ready to crush a 2k in your hometown gym with a friend.

Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute 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.

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 2k.

Post your Splits and Distances for each piece to comments.

Rest Day 3/21/13: Do you know the difference between Sweeping and Sculling?

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Rest Day 3/21/13:

Do you know the difference between Sweeping and Sculling?

Join us in Boston June 8-9 for the CrossFit Rowing Course!

Join us in Boston June 8-9 for the CrossFit Rowing Course!

Come learn at the CrossFit Rowing Course in Boston! Sign Up and Save the Date!

June 8-9, Boston, MA

Register Here!

Come join CrossFit Rowing Coach Shane Farmer at CrossFit Boston and Community Rowing from June 8-9!  We will be learning all about using the erg in CrossFit as well as getting on the water to learn both sweeping and sculling!

Sculling on the Charles River

Sculling on the Charles River

If you’d like to see the facilities at CRI and what rowing on the water will be like this summer checkout the video below on the Renegade Rowing Team.  Also, if you’re interested in joining the Renegade Rowing Team we will be starting soon, so email Coach Pat if interested.

 

Rowing WOD 3/20/13: 3RFT – 500m Row, 10 HSPU, 15 KB Swings – Post Time

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The Renegade Rowing Team starts up in April!  Tryouts and Info Session next week at CrossFit Boston Iron and Grit (3/26 and 3/28 @5:30am – 7am)!  Click here to check it out and register!

Rowing WOD 3/20/13:

3 Rounds For Time …RR KB Swing

500m Row

10 Handstand Push Ups

15 Kettle Bell Swings (1.5/1 pood)

This year at CRASH-B’s it was amazing sitting in the stands and watching the finals of the men’s and women’s open division.  In the last heat of the day the front row of ergs was filled with giants.  The top two athletes who fought tooth and nail to the finish line were holding a pace of 1:29 /500m every stroke for the whole race except the start and finish where they sprinted even faster.  It’d be interesting to see how they’d do in the Open, especially if a 2k row pops up this year.  They would probably crush the field with times around 5:50 for 2,000 meters.

13.3 will be announced later tonight and it may very well include a 2k with a time domain of 8 minutes. … What will you do to make up ground on the elite rowers when a 2k pops up?

Shane FarmerToday’s Rowing WOD is a good place to start.  We did this one a month ago today, so get after it and go faster than before.  Whenever a WOD pops up that includes rowing plus two or three additional movements it helps to have a game plan for the erg going in.  If you know the upper body and posterior chain will be taxed from the handstand push ups and KB swings then sitting down on the erg you should be ready to focus on suspension at the catch.  Stand up off the quads to get most of your power.  When you feel ready, start to bring in the posterior chain more.  Breathing will also be a good thing to focus on when you hop back on the erg.  You want to be recharged and ready to go for the next round of handstand push ups.

Pace and stroke rating will be key, because they can provide a target for you to focus on and hit.  If you know your 2k split, a good goal would be to hold that through the first round and adjust up or down from their depending on how you feel in the second and third round.  When your muscles start to build up metabolic waste and the pain creeps in, try to keep the stroke rating quick and light above a 30 (s/m) rather than long and heavy.

Post your time and focus to comments!

Rowing WOD 3/19/13: 6 x 650m w/ 1:45 Rest – Post Avg Splits

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The Renegade Rowing Team starts up in April!  Tryouts and Info Session next week at CrossFit Boston Iron and Grit (3/26 and 3/28 @5:30am – 7am)!  Click here to check it out and register!

Rowing WOD 3/19/13:

Renegade Rowing Team enjoying an early morning row!

Renegade Rowing Team enjoying an early morning row!

6 x 650m w/ 1:45 Rest

  • FOCUS: RACE STRATEGY

Are you ready for 13.3?  It could be a 2k.  Either way our next testing day is coming up in a couple of weeks, so now is the time to dial in your race strategy.  You’ll definitely want a game plan going in. This is a Rowing WOD we did last month and today is a chance to test your training and see if you’re ready to go.  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 February try to improve upon them and finish stronger on the last couple of pieces.  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 3/18/13: 4x10min w/ 1min Rest – Post Avg Splits

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Rowing WOD 3/18/13:

4x10min w/ 1 min Rest 

Pre-Season Tank Session

Pre-Season Tank Session

As Follows:

1. 4min @18 Steady, 1min @20 Pressure, 4min @18 Steady, 1min @20 Pressure

1min Rest

2. 4min @20 Steady, 1min @22 Pressure, 4min @20 Steady, 1min @22 Pressure

1min Rest

3. 4min @22 Steady, 1min @24 Pressure, 4min @22 Steady, 1min @24 Pressure

1min Rest

4. 4min @24 Steady, 1min @26 Pressure, 4min @24 Steady, 1min @26 Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments since the start of the year.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Average Splits and what you plan to focus on in the coming weeks!