Tag Archives: endurance sports

Rowing WOD 6/27: 5 RFT – 1k Row, 100m Erg Carry – Post Your Time!

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How will you carry the erg?

Rowing WOD 6/27: 

“Farm Erg”

5 Rounds For Time

1k Row

100m Farmer’s Carry w/ Erg

In CrossFit the Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 2 or 3 split seconds.  In other words, row each piece at a pace of 2k+2 or 2k+3.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check the blog tomorrow to find out how to update this feature on your monitor.

Post your time and let us know how you carried the erg!

Rowing WOD 6/25: 2x12min w/ 3min Rest; Post meters for each

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Row with a partner to step up your game!

Rowing WOD 6/25:

2x12min w/ 3min Rest

1st:

  • 2′ @18 spm

  • 2′ @24

  • 2′ @20

  • 2′ @26

  • 2′ @22

  • 2′ @28

2nd:

  • 2′ @28 spm

  • 2′ @24

  • 2′ @26

  • 2′ @22

  • 2′ @24

  • 2′ @20

When competing in a WOD it helps to know what pace and rhythm will be most efficient.  The best way to learn where you’re most efficient is by doing.  Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm.  Try to hold a consistent split over each two-minute segment.  When the stroke rating (spm = strokes per minute) increases try to hold the split lower.  When the stroke rating decreases don’t let the split jump.

Post your Total Meters Rowed for each piece to comments.

Rest Day 6/24: What’s limiting your catch compression? Share your thoughts?

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Rest Day 6/24:

Use a Barbell to work into that calf and heel chord.

What’s limiting your catch compression?

Today’s rest day is an opportunity to work on your mobility through the catch.  Hop on an erg and sit at the catch without the handle.  See how much compression you can get while remaining in a position of strength.  Keep that chest up and shoulders down.  Feel what’s tight and then see if you can work some mobility to get more compression.  After mobilizing retest in the catch position.

A common problem in rowers is limited ankle flexion at the catch.  Here are a couple of things you can use to work on that flexion.  If you have a barbell, try to smash that heal chord and loosen it up by rolling the end of the barbell along the bottom of your calf.  If you don’t have a barbell check out this awesome bone saw calf smash from mobilitywod.com.

Post your thoughts to comments!

Rowing WOD 6/22: 2 x 2k w/ 4min Rest

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Ever think about doing a Rowing WOD on the water?

Rowing WOD 6/22:

2 x 2k w/ 5min rest

1st 2k: 

  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)
  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)

Rest 4min

2nd 2k:

  • 750m @ Race pace
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 4 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rowing WOD 6/19: 8 x 500m Row w/ 1:45 Rest

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Concept2 Rowing Cert @ Craftsburry

Rowing WOD 6/19:

8 x 500m w/ 1:45 Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

Post your split for each piece and share what you focused on!