Tag Archives: exercise

Conditioning WOD 3/3/14: “Cindy” – Post Score

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Rowing WOD:RR Pull Ups

10min Erg Warmup

20 x 3 Strokes Pic Progression (Arms Only, Arms and Body, Full Stroke)

Conditioning WOD:

“Cindy”

AMRAP20

5 Pull Ups

10 Push Ups

15 Air Squats

  • Post Rounds and Reps to Comments.

Strength WOD:

EMOM10

3 Snatch

  • Touch and Go
  • Ascending
  • Post Load to Comments

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill progression. Once you’re warm take it over to the platform and dial in your snatch technique being sure to stick each landing.  When you’re ready, attack “Cindy”.  During Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.

Start the week off right and get after it!

Rest Day 3/2/14: Who’s doing “14.1” again? – Share

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The Morning Crew at CFB attacking 14.1

The Morning Crew at CFB attacking 14.1

The CrossFit Games Open has begun and “14.1” was announced on Thursday at 8pm EST.  It is actually a repeat of the very first open workout “11.1”.  I was lucky enough to know what CrossFit was at the time and can remember cheering on the athletes of CrossFit Morristown competing in Montclair, NJ that year.  On Thursday night I decided to give it a go at CrossFit Boston and let me tell you it is an epic workout.  I don’t think I’ll do it again, but that topic always seems to be hot.  Will you do “14.1” twice to try and better your score?  Will you be consistent with that strategy for each weak of the Open?  There is definitely something to be said for the learning curve and figuring out how to best game a workout for yourself.

Please share if you’ve given it a shot, what you scored, and if you’ll be doing it again before Monday night!

I got 263 Reps.  Good Luck!

Rowing WOD 2/28/14: “Snow Drifts” – Post Distance

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Rowing WOD:

As soon as the ice melts!

As soon as the ice melts!

“Snow Drifts”

2 x 17min w/ 4min Rest

as follows …

5′ @22 s/m, 4′ @24, 3′ @26, 2′ @28, 3′ @26

4min Rest

5′ @20 s/m, 4′ @24, 3′ @28, 2′ @30, 3′ @26

  • Post distance rowed to comments and thoughts on ratio.

Strength WOD:

EMOM10

3 Power Cleans

  • Touch and Go
  • Ascending heavier than last week.
  • Post Load to Comments.

Conditioning WOD:

EMOM5

2 Snatch Balances

4 Ring Rows

  • Post Load to Comments.

I know there’s no snow drifts out the window, but it is pretty cold.  I can’t wait for it to get warm and for this ice to melt on the Charles River.  I hope you’re fired up for the Open and staying warm inside this weekend.

Today’s focus is the Rowing WOD and more specifically ratio and rhythm.  Today’s Rowing WOD is another opportunity for everyone to keep working on a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down and dial in that technique.  Pressure should be a moderate to hard steady state.  That means you can get out short sentences but it’s difficult to maintain a detailed conversation.

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.

Slingshot Hands Away will be key when we get on the water!

When going from a 26 stroke rating to a 28 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  Think of a slingshot as you pull the hands in and release them quick and smooth away.  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 the rating shifts down from a 28 to a 26 be sure to perform a ratio shift and try to maintain the same split.  Focus on pushing a little harder and take an extra second to breath on the recovery to bring the stroke rating down.

Have fun with the rowing and attack the Olympic Lifting work if you have time!

Conditioning WOD 2/26/14: “Rowing Helen” Re-Test – Post Time and Splits

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Rowing WOD:

Renegade Rowing at CFB

Renegade Rowing at CFB

10′ Erg Warmup: Start w/ Reverse Pic Drill and Pic Drill

3×20 Starts – 1/2 stroke, 3/4 stroke, full stroke (Half Speed, Half Pressure)

Conditioning WOD:

“Rowing Helen” – 3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Strength WOD:

25 GHD Sit Ups then,

Superset

1a. 7×5 Dips

1b. 7×5 Pull Ups

Today’s focus is aerobic conditioning.  Get in some good skill work to warmup with the Rowing WOD and then attack the Conditioning WOD.  Go hard for the start and finish, but be smooth and efficient through the bulk of the work.  Focus on breathing and consistent pace.  At the end of the day the Strength WOD includes some supplemental strength for the shoulders and core.  Find the right scale so that each movement is challenging.

This week is a competition week in the Renegade Rowing Training Plan.  Today is your opportunity to compete against yourself and everyone else on your team to improve your performance from last week.  Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Conditioning WOD to comments as well as your splits for each 500m piece.

Strength WOD 2/24/14: 3×8 Deadlift @72.5% – Post Loads

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Rowing WOD:

BC Men's Crew! Setting up for the DL.

BC Men’s Crew! Setting up for the DL.

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @20 s/m

3min @22

2min @24

1min @26

  • Post Distances to Comments

Strength WOD:BC Men DL Finish

3×8 Deadlift @72.5%

  • All three working sets @72.5% of 1RM
  • Post Loads to Comments

Conditioning WOD:

7RFT

15 Deadlift (115/75 lbs.)

10 Box Jumps (24/20 in.)

5 Shoulder to Overhead (115/75 lbs.)

  • Post Time to Comments

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.

Today’s focus is Strength, so get after those deadlifts and see what you’ve got for 8 reps.  If you have time push it out with the Conditioning WOD and get fired up for the Games!  They start later this week!

Let’s get off to a good start to the week!

Post your loads and results to Comments!