Tag Archives: exercise

Rowing WOD 5/22/13: Rowing “Annie” – Post Time

Posted on by
Reply

Rowing WOD 5/22/13:

Get excited! 2 weeks until the CrossFit Rowing Trainer Course at CrossFit Boston and CRI!

Get excited! 2 weeks until the CrossFit Rowing Trainer Course at CrossFit Boston and CRI!

Rowing “Annie” – For Time…

500m Row
50 Double Unders
50 AbMat SitUps
400m Row
40 Double Unders
40 AbMat SitUps
300m Row
30 Double Unders
30 AbMat SitUps
200m Row
20 Double Unders
20 AbMat SitUps
100m Row
10 Double Unders
10 AbMat SitUps

Today’s Rowing WOD is a great take on the classic Girl WOD Annie.  The rowing pieces are descending in length, so a good goal would be to hold the average 500m split that you row on the first 500m all the way through the rest.  If you can finish the last 100m in 10 strokes you got game!  Look at your splits from yesterday, think about your last 2k, and try to pick a goal split for the 1k we’re going to do on Saturday.  If you can work on consistently holding your 1k goal split during this wod you’ll be ready to crush it and surpass that goal on Saturday.  Be sure to breathe and find a consistent rhythm for the double under’s and sit ups.

Attack it and post your time to comments!  Post your goal splits and actual splits as well.

Rowing WOD 5/17/13: 5RFT – 100m Row, 8 WB, 6 CTB, 4 Pistols, 2 KB Snatch – Post Time

Posted on by
2

Rowing WOD 5/17/13:

Look Familiar? If you can do a pistol you can get into a rowing shell!

Look Familiar? If you can do a pistol you can get into a rowing shell! Try it at the CrossFit Rowing Course June 8-9!

5 Rounds For Time …

100m Row

8 Wall Balls (20/14 lbs to 10 ft target)

6 Chest To Bar Pull Ups

4 Pistols Each Side (Single Leg Squats, 4 each side)

2 Kettle Bell Snatches Each Arm (1.5/1 pood)

Today’s Rowing WOD is an opportunity for athletes to get a taste of what Regional Competitors will be fighting through on Saturday morning.  Rather than throw a ton of volume at you, I wanted to give everyone a chance to move quickly with high skill.  Warmup each movement and focus on a couple of cues that will dial in the skill of the movement and make it easier in full blown competitions like Regionals.

Feel suspension in the legs for the 100m Row and see if you can finish it in 10 strokes.  For the Wall Balls focus on the timing of the hips and legs so that you save your energy and can remain accurate.  Hit that target every time.  During the chest to bar pull ups try to find a rhythm that can be maintained and controlled for all 6 reps unbroken.  In the pistols be smooth without hesitating at the top or bottom.  During the Kettle Bell Snatches anticipate where the bell is going and be quick with your hand as you punch through to meet it at the top without banging your wrist.

Practice the transitions in between each movement.  Get technical, move well, push the pace, and have fun.  Should be a quick little burner!

Post your time to comments!

Rest Day 5/12/13: Happy Mother’s Day! – Go for a Row with your Mom!

Posted on by
Reply

Rest Day 5/12/13:RR Sunset

Happy Mother’s Day!

I hope everyone gets a chance to hang out with their mom today and have some fun.  If you’d like to get her something special, consider giving her the gift of rowing!  Come to the CrossFit Rowing Trainer Course in Boston, June 8-9.  You’ll leave with a ton of knowledge, the experience of rowing on the water, and the tools you need to show your mom how to row better.

All the best!  – Coach Pat

Rowing WOD 5/10/13: 7RFD – :30 Row, :30 Rest w/ 3 OH Squats – Post Distances

Posted on by
2

Rowing WOD 5/10/13:

Kathryn performing a start!

Kathryn performing a start! Learn the starting sequence at the CrossFit Rowing Trainer Course June 8-9 in Boston.

7 Rounds For Distance …

:30 Row (Like 2k Start)

:30 Rest w/ 3 Overhead Squats (115/75 lb)

The second event of Regionals involves 7 minutes of overhead squats.  The 7 minute time domain is similar to a 2k and having that 2k mentality will help.  This will be a good prep day for those competitors looking to work the transitions and rhythm of 3 overhead squats under fatigue.

Today’s Rowing WOD is all about the start of the 2k.  In order to be confident and crisp on your start tomorrow, dial it in today.  The starting sequence is usually a number of shorter strokes that build into longer quicker strokes to really get the flywheel moving and the splits down.  I usually coach a simple 1/2 stroke, 3/4 stroke, full stroke with a high 10 immediately after to get the average split under your 2k goal split.  Try to practice this start each round so you’re ready to crush it tomorrow.  Also, be ready to transition quickly from the erg to the overhead squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat snatch for the first rep is the way to go on the overhead squats.  Be sure to focus on a tight belly and active shoulders.

Post your overall distance as well as distance each round to comments!  Also comment on your start, the number of strokes you like to take, and how low you get the split.

Rest Day 5/9/13: What’s your game plan for Jackie? – Share!

Posted on by
Reply

Rest Day 5/9/13:

Come learn to crush Jackie from Head CrossFit Rowing Coach Shane Farmer! June 8-9 in Boston!

Come learn to crush Jackie from Head CrossFit Rowing Coach Shane Farmer! June 8-9 in Boston!

What’s your game plan for Jackie?

It’s been announced!  No 2k to start Regionals, but a Rowing WOD that’s just as good, Jackie!  1k Row, 50 Thrusters, 30 Pull Ups.  What’s your strategy?  Do you go all out on the 1k and hope you have enough to recover during the thrusters?  Do you ease up at the end of the 1k to save the legs and go faster on the thrusters?  Do you just hold a consistent pace so you can sprint through the thrusters and pull ups even faster?

Share your thoughts!

We will be performing Jackie early next week so that competitors have an idea of what they’ll need on game day.