Tag Archives: exercise

Rowing WOD 5/8/13: 200m Run; 5rds – 1:00 On/ 1:00 Off w/ 5 DL; 200m Run – Post Time and Splits

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Rowing WOD 5/8/13:

Complete For Time …

1. Buy In: 200m Run 

2. 5 Rounds

1:00 Row (@2k Race Pace)

1:00 Rest*

*During the Rest complete 5 Deadlifts (225/155 lb)

3. Cash Out: 200m Run

With a 2k Test coming up on Saturday we want to be building our confidence both mentally and physically.  Today’s Rowing WOD is an opportunity to practice staying fresh and crisp at race pace.  Be consistent each round and settle into the pace, both split and stroke rating, you plan to hold through the body of your 2k.  Scale the deadlifts as necessary so that they are challenging but can be done unbroken while still allowing for enough recovery to hit your splits.  The run at the beginning and the end is a chance to get that breathing going and get fired up to push yourself on Saturday during the start and finish of your 2k.  Focus on breathing, getting the legs down, and quick clean finishes.

Post your overall time and average 500m split for each round to comments.

Rowing WOD 5/1/13: 4RFD – 20 DU, 200m Run, 2min Row – Post Meters Rowed

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Rowing WOD 5/1/13:

Monica getting after the Double Under. Come learn how to attack Rowing WODs at the CrossFit Rowing Course June 8-9!

Monica getting after the Double Under. Come learn how to attack Rowing WODs at the CrossFit Rowing Course June 8-9!

4 Rounds For Distance (15min Cap) …

20 Double Unders

200m Run

2min Row for Meters

Through training we are constantly using all of our metabolic pathways, which range from short and anaerobic in nature to long and aerobic.  We want to be able to efficiently use our energy systems whether we’re drawing from our muscles or our breath.  It’s good to choose workouts throughout the week that focus on one or the other and occasionally mix the two.  In this manner we’ll be ready for anything, whether it’s a planned start in a 2k race or a counter move in the middle to hold off an unexpected attack of another boat.  We need to be able to execute our own race plan but be ready to adapt on moments notice if the race isn’t going according to plan.

Today’s Rowing WOD is awesome because it’ll require all of our metabolic pathways to fire.  In the 2 minute piece at the end of each round try to execute each part of your 2k race plan, especially the start.  Hit your splits and go hard.  During the run and the double unders try to keep the pace consistent between rounds, focus on making the work aerobic, and find a smooth rhythm.  To finish this workout under 15 minutes and get as many meters as possible you will have to execute a game plan.  However, be ready to push if your double unders start to slow you down.

Have fun and post the total distance rowed to comments as well as the distance for each round.

Rowing WOD 4/29/13: 2 x 15min Power and Ratio – Post Distances

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Rowing WOD 4/29/13:

2 x 15min w/ 5min Rest …

  • 5′ @ 20 s/m
  • 5′ @ 22
  • 3′ @ 24
  • 2′ @ 26

5min Rest

  • 2′ @ 26 s/m
  • 3′ @ 24
  • 5′ @ 22
  • 5′ @ 20

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.  In the second 15 minutes the stroke rating is going to decrease.  Try to get ratio and keep the power up.  Don’t let the split jump up.  Focus on pushing the legs down faster and taking longer on the recovery.

Post your distance rowed each piece!

Rowing WOD 4/26/13: EMOM10 − 10 Calories, Max KB Swings – Post Total Swings

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Rowing WOD 4/26/13:

Come compete in a Rowing WOD at the CrossFit Rowing Course June 8-9 in Boston!

Come compete in a Rowing WOD at the CrossFit Rowing Course June 8-9 in Boston!

Every Minute On The Minute for 10min perform …

10 Calorie Row

Max KB Swings (1.5/1 pd) (As many as possible before the next minute)

Today’s Rowing WOD is an opportunity to focus on connection and suspension.  Have good posture and try to suspend off of the seat with each stroke.  Feel weightless on the seat but keep the forces horizontal so the seat stays with you.  If you can combine this feeling with good connection between the seat and the hands at the beginning of each drive you will have infinite power!  Good connection means you’re seat and hands change direction together and move at the same rate.  They should cover the same amount of distance in the same amount of time during the first part of the drive.  Feel for connection and suspension and crush this workout.

To get a high score you’ll need efficiency in both the rowing and kettle bell swings.  For the swings stay back on the heels, use the hips to move the weight, and keep a solid posture.  Imagine you’re spreading the floor as you load the hips and drive through the heels.  The kettle bell swing is a great tool to develop the glutes and hamstrings which are needed during the middle of the drive when we get our heels down.  Try to feel the same activation when you get back on the rower and fight for smooth suspension.

Have fun and post the total number of kettle bell swings you complete over the course of workout.  If you can, it might also be nice to see the number of swings per round to see consistency.

Rowing WOD 4/24/13: AMRAP8 − 750m Row, 15 Plate Burpees – Post Score

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Rowing WOD 4/24/13:

Sunset through the Clouds! Row on the water at the CrossFit Rowing Course June 8-9 in Boston!

Sunset through the Clouds! Row on the water at the CrossFit Rowing Course June 8-9 in Boston!

As Many Rounds As Possible in 8min …

750m Row (@2k Goal Pace)

15 Plate Burpees (Do a burpee and hop onto a 45 lb. Bumper Plate)

In competition and training there is usually a prescribed time domain whether it’s a Chipper, AMRAP, Distance, or RFT setup.  When you’re training for competition or focused on achieving a goal/standard it helps to know you’ll have the energy and mental toughness required to perform for that entire time domain.  A 2k requires full commitment both mentally and physically for 6 to 8 minutes depending on your ability.  In preparation for our next 2k test, before Regionals and other summer competitions, we will be training this time domain at least once a week to focus on the intensity and mentality needed on race day.

Today’s Rowing WOD should be performed at high intensity as if it were race day.  Be sure to get a good warmup in that includes a few bursts at race pace.  The first 750m should be completed as if it were a 2k race.  Get a good start, 7-10 high strokes, and settle to your goal 2k pace.  You should be focused on efficient rowing that allows you to hold one split and one stroke rating all the way through.  During the 15 burpees focus on breathing and resetting your mind for the next 750m.  The burpees should be a fun challenge because they require a little accuracy to hop onto the plate without missing it.  The plate will ensure you’re being consistent with the work you do each rep.  As you start the second 750m dig deep and be ready to fight mentally with positive self talk.  The second 750m should be performed like the third 500m of your 2k.  The third 500m of a 2k is your opportunity to reach your goal.  If you can crush your splits in the third 500m of a 2k you will crush your goal.

Reaching your 2k goal starts today.  Get after it!

Post the number of complete rounds plus additional meters/reps to comments!