Tag Archives: exercise

Rowing WOD 1/24/14: Peak Power and Tabata Starts – Post Max Watts and Fastest Start

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Rowing WOD:

Thor's Ready for the Renegade Rowing League! Are you?

Thor’s Ready for the Renegade Rowing League! Are you?

Peak Power Test

  • Post Max Watts to Comments.

Tabata Row for Lowest Split

8x :20 On/ :10 Off

  • Practice your Starting Sequence each round.
  • Post Lowest Split hit to Comments.

Strength WOD:

EMOM10

2 Power Cleans

  • Ascending to As Heavy As Possible
  • Post Load to Comments.

Conditioning WOD:

AMRAP3

5 Jerks (115/75 lbs.)

10 Box Jumps (24/20 in.)

  • Post Rounds + Reps to Comments.

The focus of today is Power, so be sure to get in the Rowing and Strength WOD.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Give us your best and share your results and experience to comments!

Who’s Ready to test the 2k tomorrow?

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!

Conditioning WOD 1/20/14: 3/4 Little Cindy – Post Score

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Rowing WOD:

Heat 3 at the first RRL in December! Register for January's Event Here.

Heat 3 at the first RRL in December! Register for January’s Event Here.

10min Erg Warmup

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

Conditioning WOD:

3/4 Little Cindy

AMRAP15

3 Pull Ups

6 Push Ups

9 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 this version of Cindy.  During 3/4 Little 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 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!

Rowing WOD 1/18/14: 4 x 2:00 w/ :30 Rest – Post Splits

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Rowing WOD:

Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop!

Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop last year.

4 x 2:00 w/ :30 Rest

  • Race Pace
  • Execute Race Plan – Look at Last Tuesday’s Rowing WOD to adjust your plan and pick the right splits.
  • Post Average Splits to Comments.

Strength WOD:

3 x 8 Shoulder Press

10 x :30 Handstand Holds

  • Post Loads to Comments.

Conditioning WOD:

Renegade Rowing Workshop

Look for a Renegade Rowing Workshop in March at Mountain Strength CF.

5 RFT – Partner WOD (Move Together)

5 Front Squats (135/95 lbs.)

5 Burpees Over the Bar

50m Banded Partner Drag (make them work!)

  • Post Team Name and Time to Comments.

Today’s Rowing WOD is all about executing your race plan and sticking to your splits.  For the first piece come out fast with a good start and then 7 to 10 quick strokes.  Then be sure to settle right to the pace you’d like to hold for the first 500m of a 2k.   For the second and third pieces paddle into them and hold strong at your ideal race pace.  Imagine they are the second and third 500m of the race.  During the 30 seconds of rest paddle lightly, take deep breaths through your nose, and try to bring your heart rate down.  For the last piece hold steady at your race pace and then sprint out the last 30 seconds like you’re sprinting for the finish line.  Have positive mental cues ready for all 4 pieces just like during the race.  There is no room for negativity or “I can’t…” phrases.  They won’t help you.  Just sit up, breath, push the legs down, swing, have quick hands, and attack.  Each stroke is an opportunity to spin that flywheel a little faster and each piece an opportunity to get yourself that much closer to a personal record.  Get hungry and get after it!

Post your average 500m splits for each piece to comments.