Tag Archives: functional movements

Rowing WOD 4/12/14: 2.5k, 2k, 1.5k – Post Avg Splits

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Rowing WOD:

Rowing Workshop with Newport Navy Base on Wednesday!

Rowing Workshop with Newport Navy Base on Wednesday!

2.5k (@2k+5)

5min Rest

2k (@2k+3)

4min Rest

1.5k (@2k+1)

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 2k by holding specific splits for long distances.  Come up with a plan and execute.  You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander.  If possible grab a friend and take turns coxing each other through each piece.  Be consistent with your splits and stroke ratings through each piece.  The stroke rating for this workout should be around a 28-32, but everyone needs to find what works.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard for consistency.

RR DadWhy is Rowing Fun?

Post your Average 500m Splits to Comments along with an answer to this question…

Rowing WOD 4/11/14: AMRAP12 − 250m Row, 10 DL, 10 HR Push Ups – Post Score and Avg Splits

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Rowing WOD:

Ever think about how you put the boat in the water? Learn how!

Ever think about how you put the boat in the water? Learn how!

As Many Rounds As Possible in 12min …

250m Row (@2k+3 to 2k+5)

10 Deadlifts (185/125 lbs)

10 Hand Release Push Ups

Rowing finally showed up in the Open this year.  What does that mean?  Going into Regionals or any competition this summer you will need to be prepared for more Rowing WODs!  If the organizers decided to throw in a short rowing piece with high load movements over a long duration you need to know exactly what pace you can hold to remain efficient and stay in contention.  You’re ability to row might not win a WOD, but it will set you up to win it with the other movements.

Today’s Rowing WOD is all about holding a consistent pace on the erg and pushing through the deadlifts and push ups.  If you want to get the full effect of this workout and be ready for competition you can’t coast.  If you can hold a pace of 3 split seconds slower than your 2k you will crush this.  It won’t be easy, so stay positive and focus on being smooth.  Keep breathing and get hungry for your next competition whether it’s in your own box or at Regionals.

Post the number of complete rounds plus additional reps to comments.  Also include your average splits for each 250m piece.

Rowing WOD 4/10/14: “Hamilton” 3RFT – 1k Row, 50 Push Ups, 1k Run, 50 Pull Ups – Post Time and Splits

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Rowing WOD:

Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop

Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop

“Hamilton”

3 Rounds for Time …

1k Row, 50 Push Ups

1k Run, 50 Pull Ups

From time to time CrossFit creates a new WOD that is a step above all the rest.  These are called Hero WODs.  They are named after Heroes who have given their lives in the line of duty.  Every time we perform a Hero WOD is an opportunity to think outside ourselves and push a little bit harder for those that put themselves in harm’s way for us.

Over the past couple of weeks we have been preparing ourselves physically and mentally to crush this workout in its entirety.  Today’s Rowing WOD is the full thing, an awesome Hero WOD named Hamilton.  Today is the day to push ourselves harder, execute our rowing, and honor Hamilton.  Your focus should be to push the pace on the running, push ups, and pull ups.  Figure out how you’re going to game each movement to get through it the fastest.

On the 1k Row I would like to see everyone execute the first 1k of your 2k race plan.  We will be testing our 2k again soon and today is a great opportunity to build confidence and hit your new 2k splits.  Start quick and light, settle with breathing, and execute every stroke with balanced power.  Stay strong mentally and physically.  Look back at what you did last week and try to hold a consistent pace through the whole workout.  If you can, negative split the run and the row to make each round a little faster than the first.

Execute your game plan.  Smooth is Fast!

Post your time and average splits for the 1k’s to comments.

Rowing WOD 4/9/14: “Hills” 3x10min w/ 4min Rest – Post Distances

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Rowing WOD:

Congrats to the BC Men on taking the Petite Final at the San Diego Crew Classic last weekend. Let's get after it and get some more!

Congrats to the BC Men on taking the Petite Final at the San Diego Crew Classic last weekend. Let’s get after it and get some more!

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @24 s/m

3min @26

2min @28

1min @30

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Rowing WOD 4/8/14: 15 x :20 On :40 off – Post Fastest and Slowest Splits

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Rowing WOD:

Bringing it home in the sprint! Checkout the Renegade Rowing Membership!

Bringing it home in the sprint! Checkout the Renegade Rowing Team!

15 x :20 On :40 Off

Max Pressure

  • Post your fastest and slowest splits to comments.

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 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for your next 2k which will be about a week before Regionals.

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