Tag Archives: exercise

Rowing WOD 2/20/13: 3RFT – 500m Row, 10 HSPU, 15 KB Swings – Post Time

Posted on by
4

Rowing WOD 2/20/13:

3 Rounds For Time …RR KB Swing

500m Row

10 Handstand Push Ups

15 Kettle Bell Swings (1.5/1 pood)

This past Sunday at CRASH-B’s it was amazing sitting in the stands and watching the finals of the men’s and women’s open division.  In the last heat of the day the front row of ergs was filled with giants.  The top two athletes who fought tooth and nail to the finish line were holding a pace of 1:29 /500m every stroke for the whole race except the start and finish where they sprinted even faster.  It’d be interesting to see how they’d do in the Open, especially if a 2k row pops up this year.  They would probably crush the field with times around 5:50 for 2,000 meters.

However, it’d be interesting to see where they’d end up in all of the other workouts that might include snatches, muscle ups, double unders, thrusters, toes to bar, box jumps, and who knows what else.  They might do alright, but the more well-rounded athletes would no doubt take over.  So, all of you well-rounded athletes who can crush olympic lifting, box jumps, toes to bar, and any other functional movement … what will you do to make up ground on the elite rowers when a 2k pops up again?

Shane FarmerToday’s Rowing WOD is a good place to start.  Whenever a WOD pops up that includes rowing plus two or three additional movements it helps to have a game plan for the erg going in.  If you know the upper body and posterior chain will be taxed from the handstand push ups and KB swings then sitting down on the erg you should be ready to focus on suspension at the catch.  Stand up off the quads to get most of your power.  When you feel ready, start to bring in the posterior chain more.  Breathing will also be a good thing to focus on when you hop back on the erg.  You want to be recharged and ready to go for the next round of handstand push ups.

Pace and stroke rating will be key, because they can provide a target for you to focus on and hit.  If you know your 2k split, a good goal would be to hold that through the first round and adjust up or down from their depending on how you feel in the second and third round.  When your muscles start to build up metabolic waste and the pain creeps in, try to keep the stroke rating quick and light above a 30 (s/m) rather than long and heavy.

Post your time and focus to comments!

Rowing WOD 2/18/13: 2 x 15min w/ 5min Rest – Post Distances

Posted on by
6

Rowing WOD 2/18/13:

2 x 15min w/ 5min Rest

Mike and Mike attacking the 2k at the RRL

Mike and Mike attacking the 2k at the RRL

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

This past weekend we crushed another 2k at CRASH-B’s.  Results for the Renegade Rowers will be posted here tomorrow, but can also be found online at crash-b.org.

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.

Post your distance rowed each piece!

Rowing WOD 2/15/13: 4RFT – 300m Row, 20 Double Unders – Post Time

Posted on by
4

Rowing WOD 2/15/13:RRC Get Some!

4 Rounds For Time …

300m Row (Execute 2k Race Plan)

20 Double Unders

Today’s Rowing WOD is all about moving well, feeling confident in your race plan, and executing.  If you’re testing your 2k with us tomorrow or at CRASH-B’s on Sunday you’ll want to row each piece like it’s part of your race plan.  Focus on breathing, consistent pressure, and executing your splits.  For the double under’s try to find a rhythm and flow.

Ideally you want to walk away from this WOD knowing you’re ready to crush your race plan this weekend.  Get after it and have some fun!

Post time to comments!

Rest Day 2/14/13: Happy Valentine’s Day! – Mobilize and try some Apple-Fig Butter!

Posted on by
1

Rest Day 2/14/13:

Renegade Rowing Tanks are in!

Renegade Rowing Tanks are in!

Happy Valentine’s Day!

With CRASH-B’s coming up this weekend, today is an important day to check on your body.  How are you feeling?  What’s tight?  What’s bugging you?  Take 15 minutes to mobilize, get loose, and feel good.  Then treat a friend or loved one to dinner!  Enjoy!

Also, if you’re looking for a good pre workout boost of energy checkout this great post from Alex Black of Wicked Good Nutrition.

Simple Apple & Fig Butter

photo-2One question I get asked a lot is, “what should I eat before a workout?”. I’ve talked about the nutrients you need and a few pre-workout meal ideas in a blog post back in November, but to sum it up, you need carbohydrates and protein from low-fat, low fiber foods. Overall, it’s just important that you eat something, and this tends to be hard for people who exercise early in the morning or run a tight schedule. If you need a quick burst of energy before a workout, try this simple and easy apple fig butter. I got the inspiration from the PaleOMG website, but wanted to make a version with no added sugar and fewer ingredients. Try 2-4 spoonfuls for a quick source of fuel before your next workout.

…Checkout the recipe here…

Rowing WOD 2/13/13: 3RFT – 500m Row, 15 Pull Ups, 15 DB GTO – Post Time

Posted on by
3

Rowing WOD 2/13/13:

RRC crushing 250's in preparation for CRASH-B's

RRC crushing 250’s in preparation for CRASH-B’s

3 Rounds for time…

500m Row
15 Pull ups
15 Dumbbell Ground to Overhead (45/30 lb.)

Today’s Rowing WOD is all about intensity and efficiency.  On all three movements if you can figure out how to move through the hips with explosive and consistent power then you’ll dominate.  The minute you start to tense those arms and break the elbows early you’ll be finished.  Use this WOD as an opportunity to put to use the explosive hip extension you’ve been training.  Focus on form, but when you’ve found a consistent rhythm bring that intensity to the next level and push it out!  Intensity is defined as power and is how we get results.  Get after it!

Post Time to comments!