Tag Archives: exercise

Rowing WOD 10/4/14: 4x4min w/ 2min Rest – Post Splits

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Rowing WOD:

Renegade Rowing Team - Racing through last bridge at Rumble on the River!

4 x 4min w/ 2min Rest

  • 1st @5k
  • 2nd @2k+4
  • 3rd @2k+2
  • 4th @2k+1
  • Think about mental toughness needed during the testing week

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a personal record during our testing week at the end of the month.  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 a consistent split just above your ideal race pace.  Use the prescription as a guide and execute your splits to build confidence for the coming weeks.  You should visualize what it will be like in the middle of your 2k or 5k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your average 500m splits for each piece to comments!

Rowing WOD 10/3/14: Row2k, 15 Bench Press, Row1k, 10 Bench, Row500m, 5 Bench – Post Time and Splits

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Rowing WOD:

Renegade Rowing Team after launching for the Rumble on the River

Complete for time …

2k Row, 15 Bench Press (135/95 lbs.)

1k Row, 10 Bench Press (185/125 lbs.)

500m Row, 5 Bench Press (225/155 lbs.)

Last weekend we re-tested our 5k.  If you didn’t get a chance to fit it in, try to do so this week.  At the end of October, as the Fall Head Race Season draws to a close on the water, we will perform a testing week to hit various distances and lifts.  This will let us know where we’re at for the year and what to start working towards this winter.  Keep fitting in mobility wherever you can and training hard.  It will pay off!

Today’s Rowing WOD comes from CrossFit Boston.  We performed this during regular classes in the gym and I just had to give you all a shot at it.  A good goal would be to complete this in under 20 minutes.  Scale the Bench Press accordingly and be safe if you don’t have a spotter.  Focus on keeping a big chest with shoulders pinched and pinned to the bench.  Make the Bench a full body lift by engaging and using everything to perform each rep.  Crush that bar in your hands and break it in half as you perform the lift. The sweet spot you should touch on the bench is the same sweet spot you’re looking to touch with the handle every time you finish the stroke, the sternum for men or bottom of the sports bra for ladies.

We’ve done this rowing sequence before.  Look back to see what you got for each piece in your workout log.  Remember there is work to be done in between, so you may need to adjust your goal splits a little.  Try to shoot for a pace of 2k+3 for the 2k, 2k pace for the 1k, and whatever you have left for the 500m.  Focus on breathing in the 2k, using the legs in the 1k, and being smooth with a higher stroke rate during the 500m.

Have fun and get after it!

Post your time, loads, and splits to comments!

Rowing WOD 10/1/14: 6RFD – 7 Thrusters, ME Row – Post Total Meters Rowed

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Rowing WOD:RR Thruster

6 Rounds for Distance

1:30 On, 1:30 Off

7 Thrusters (95/65)

Max Effort Row

Score is Total Meters Rowed

Today’s Rowing WOD is an opportunity to pick up the intensity and push yourself.  Each round you’ll have 1 minute and 30 seconds to complete 7 thrusters and then row as many meters as possible.  Keep track of how many meters you row each round.  During the rest control your breathing and get focused on the next round.  As you fatigue be sure to keep a solid core in both the thruster and the row.  Don’t collapse, keep a big chest, and use those legs!

Post your total meters to comments.

Rowing WOD 9/30/14: 12 x :40 On, :20 Off – Max Effort – Post Avg Split

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Rowing WOD:

BC Men Spinning at the Canoe Kayak Dock

12 x :40 On, :20 Off

  • Max Effort

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 12 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover.

The first three pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last three pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 12 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

Post your average 500m split and total calories to comments.

Rowing WOD 9/29/14: “Spicy Steady State” – Post Distance

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Rowing WOD:

Renegade Rowing Team - Racing at the Rumble on the River

“Spicy Steady State”

2 x 20min w/ 4min Rest

Complete Each 20min as Follows:

  • 4MIN @ 24, STEADY, 1MIN @ 28, FULL PRESSURE
  • 4MIN @ 24, STEADY, 1MIN @ 30, FULL PRESSURE
  • 4MIN @ 24, STEADY, 1MIN @ 32, FULL PRESSURE
  • 4MIN @ 24, STEADY, 1MIN @ 34, FULL PRESSURE

Steady state rowing is good for building aerobic base and rhythm.  However, it can be easy to get lazy and slump, compromising your posture and inviting overuse injuries.  Today’s Rowing WOD is an example of “Spicy Steady State” and allows you to keep your focus throughout the piece.  During the four minutes steady try to focus on one technique fix or breathing.  Then when you bump up the intensity for a minute, see if you can apply that technique fix to pulling lower splits at full pressure.

Post your total meters rowed to comments!