Tag Archives: exercise

Rowing WOD 6/26/13: Death By Rowing Push Ups – 2 Cal, 2 PU … – Post Time/Round

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Rowing WOD 6/26/13:

Kathryn demos the erg push up!

Kathryn demos the erg push up! A great way to scale the push up if you don’t have a bench available.

Death By Rowing Push Ups

Every minute add 2 Calories and 2 Push Ups until you can no longer complete the prescribed amount of work in that minute.

  • 1st min – Row 2 Calories, 2 Push Ups
  • 2nd min – 4 Cal, 4 Push Ups
  • 3rd min – 6 Cal, 6 Push Ups
  • 4th min – 8 Cal, 8 Push Ups
  • etc ….

Today’s Rowing WOD is an opportunity to see how far you’re willing to push yourself.  Focus on using the legs to pick up the flywheel and letting the hands swing through the finish quick and clean.  If you can rely on your legs and body for power your arms should recover and be ready for more push ups.

Chest touches!

Chest touches!

On the push ups be sure to keep your abs and glutes firm with shoulders away from the ears.  Full range of motion is the chest to the floor and elbows extended at the top.  If you have to scale use an abmat as a target or elevate your hands on a bench.  Really focus on your brace from hands to feet with good breathing.  Last but not least, practice the quick release in the early rounds so that you’re ready for the transition from erg to floor and back in your final rounds.

Post your total time to comments, aka – the round you failed on.

 

Rowing WOD 6/19/13: 5RFT – 250m Row, 20 Burpees – Post Time and Splits

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Rowing WOD 6/19/13:tabata row

5 Rounds For Time …

250m Row

20 Burpees

If you’re looking for a good lung burner and test of how hard you can mentally push yourself you have found it.  We did this WOD a couple of days ago in the gym and it is brutally awesome.  It’s pure GO!

Set your monitor for intervals distance with 250m of work and undefined rest.  Once you start rowing the monitor will serve as your clock for the workout.  Focus on holding a split somewhere between 2k to 2k+5 pace.  Whatever split you decide on be consistent and stick to it each round.  Fight for form and efficiency.  Make sure every ounce of energy you put out goes into efficiently holding that split.

This is a great opportunity to practice a quick release for competition.  When you finish the row, place both thumbs on the quick release tabs.  In one motion push the tabs away as you pull your toes toward you.  This will ensure you can pull your feet out easily and there will be plenty of room to put them back in at the start of the next round.

I highly recommend recruiting a couple of training partners to do this with.  It’ll make you push harder and you’ll have more fun.

Post your time and average splits for each row to comments.

Rowing WOD 6/18/13: Max Pressure 12 x :20 On, :40 Off – Post Fastest and Slowest

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Rowing WOD 6/18/13:

12 x :20 On, :40 Off

Max Pressure

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 1k race plan.  Do you last through the first 6, but die soon after?  Could you go faster at the start of your 1k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 1k which will be happening Saturday, 6/29.  If you’re competing at the Games you will definitely want to know where your 1k is at so you can adjust for any Rowing WOD that comes up in competition.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest and slowest splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Rest Day 6/16/13: Happy Father’s Day!!!

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Rest Day 6/16/13:

The Man!

The Man!

Happy Father’s Day!!!

I hope everyone can get out and enjoy the day with their Dad!  If possible, take him out rowing or show him how to erg.  Or perhaps just let him relax and enjoy the day.  Anyways, give him a hug and do something fun!

Love You Dad!

Rowing WOD 6/11/13: 8 x 250m w/ 1min Rest – Post Avg Splits

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Rowing WOD 6/11/13:

CFRowers Getting After it!

CFRowers Getting After it!

8 x 250m w/ 1min Rest

  • @1k Split and Stroke Rate

We will be testing our 1k in three weeks to see if we’re progressing and push ourselves.  Today’s focus is executing a 1k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row every piece just as you would during your 1k.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 1k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Use the mental cues and fixes you practiced in yesterday’s 10k to be positive and attack!  You want to be in control of your 1k, embrace the pain, and enjoy the glory.  It all starts here.  Here’s to a fun three weeks of training.  Do it!

Post your Splits and Thoughts to comments.