Tag Archives: exercise

Rowing WOD 7/20/13: 4 x 3min w/ 2min Rest – Post Goals and Splits

Posted on by
2

Rowing WOD 7/20/13:

Mike w/ nice Preparation on the recovery! He's Ready for the Renegade Rowing Team!

Mike w/ nice Preparation on the recovery! He’s Ready for the Renegade Rowing Team!

4 x 3min w/ 2:00 Rest

  • 1st/2nd @2k Pace
  • 3rd @1k Pace
  • 4th @1k-2 Pace

We performed this Rowing WOD back in June with a focus on executing our 1k Pace.  Last week we performed a Rowing WOD with 2k, 1k, and 500m distances.  Today is a day to dial in your pacing for each distance with extra focus for the last piece as we prepare for our retest of 500m in two weeks.   Look back to see how you did and bring your best for today’s Rowing WOD.  This will get tough with negative splits, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next test.  Our next 500m test will be Saturday, August 3rd so that we can track our progress through the summer and be ready for the Fall season of racing and competitions.

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 1:35 or 1:50 for 500m.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your race and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your goal split for each piece and the average 500m splits for each piece to comments!

Rowing WOD 7/17/13: 5Rounds of AMRAP5 w/ 3min Rest – Post Score, Best/Worst Split

Posted on by
Reply

Rowing WOD 7/17/13:

Easy way to scale push ups!

Easy way to scale push ups!

Perform 5 of the Following AMRAP’s w/ 3min Rest Between …

As Many Rounds As Possible in 5min

5 Pull Ups

10 Push Ups

250m Row

Today’s Rowing WOD is Cindy like with rowing instead of air squats.  Since there are three minutes rest between each 5min AMRAP this should be performed at high intensity and max effort.  Don’t hold back on the 250m Row.

Chest touches each time

Chest touches each time

Push Ups are one of my goats and if you’re an experienced rower they may be one of your goats as well.  Focus on connecting your hands to the floor and spreading it apart with your shoulders away from your ears.  Keep the push ups fast and don’t go to failure unless you’re at the end of the 5 minutes.  It takes twice as long to recover when you get stuck half way up and fail.  Know how many you can perform, game it up, and get after it!

Work Smart, Work Hard.

Post your score (Rounds + Reps) for each AMRAP as well as your fastest and slowest split overall.

Rowing WOD 7/15/13: 3 x 15min w/ 4min Rest – Post Distances

Posted on by
1

Rowing WOD 7/15/13:

3 x 15min w/ 4min Rest

Varying Stroke Rate as follows

  • 4min @ 20 s/m; 75% Pressure,
  • 3min @ 22 s/m; 80% Pressure,
  • 2min @ 24 s/m; 85% Pressure,
  • 1min @26 s/m; 90% Pressure,
  • 2min @24 s/m; 90% Pressure,
  • 3min @22 s/m; 90% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

Rowing WOD 7/10/13: 3RFT – 750m Row, 15 DL@40% – Post Time, Load, and Avg Splits

Posted on by
Reply

Rowing WOD 7/10/13:RR Deadlift

3 Rounds for Time …

750m Row

15 Deadlifts @40% of 1RM

Today’s Rowing WOD is an opportunity to focus on consistent speed and intensity.  During the Deadlift find a smooth rhythm and keep a tight midline so that you can touch and go unbroken for all 15 reps.  Try to feel the amount of pressure you have to put into the floor and the bar each rep.  If you can anticipate and maintain even pressure through each lift you’ll be able to save energy and go faster.  When getting back on the erg try to feel the same thing.  Try to push the same amount each stroke and transfer the same amount of pressure to the handle each time.  Remain efficient on the erg by holding one split, as low as possible, through each piece.  Keep working on good form and do so at the highest intensity possible.  That’s how you’ll start to drop your 500m, 1k, and 2k times from yesterday.

Remember, if you’d like to get on the water with the Renegade Rowing Team, sign up on the programs page and come ready to throwdown next Friday, July 19 at 6:30pm at CrossFit Boston.

Post your overall time, load, and average splits for each piece to comments.

Rest Day 7/7/13: 15min of Skill Work – Post your skills!

Posted on by
Reply

Rest Day 7/7/13:RR Hollow Rock1

15min of Skill Work

I hope you’re all enjoying the weekend with family and friends.  Take 15 minutes out of your rest day to practice some skills.  Better yet, try to teach a friend the skills you’re working on.  If you can describe and demonstrate a skill through teaching someone else, you’ll reinforce your RR Hollow Rock2understanding and ability with that skill.  Try to pick one skill you’ve mastered and one skill you’re working on and alternate back and forth between the two.  If you crush double unders, but can’t hold a handstand, do 15 double unders and then 5 attempts at a handstand.

Have some fun and get excited for another solid week of training!

Post your skill work to comments.