Tag Archives: functional movements

Rowing WOD 7/31/13: 2RFT – 800m Row, 60 DU, 40 KB Snatch, 20 Box Jump – Post Time and Avg. Splits

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Rowing WOD 7/31/13:

Active Shoulder at the Top!

Active Shoulder at the Top!

2 Rounds For Time …

800m Row (@1k Pace)

60 Double Unders

40 KB Snatches (1.5/1 Pd) (20 Each Arm)

20 Box Jumps (24/20 in.)

Why do we train?  Why do we compete?  …  Fun!

What makes training and competition fun? … Variety, Challenge, Training Partners, and Intensity!

Load the hips!

Load the hips!

Today’s Rowing WOD is an opportunity to have a ton of fun pushing yourself and others through a variety of skilled movements while executing a game plan.  I’d like you to challenge a training partner to this workout if at all possible.  Talk to them about your 1k pace and how you are going to execute it on this workout.  Get comfortable consistently pulling your 1k split under pressure.  Be mentally strong and stay positive on every stroke and every rep.  Remember to breathe deep after the row so you can fall into a rhythm and flow through the double unders.  During the KB Snatches make sure you have an active shoulder at the top and keep your arm close to your ear.  Use the hips to move the weight and punch through quickly as the weight becomes weightless so that you don’t bang the wrist.  Dumbbell Snatches can be substituted for the KB Snatch if needed.

Post your time and average 500m splits for the 800’s to comments!

Rowing WOD 7/30/13: 5 x 500m w/ 2min Rest

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Rowing WOD 7/30/13:

Week 2 of Renegade Rowing Team, Get excited!

Week 2 of Renegade Rowing Team, Get excited!

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ 1k Split

5th – @ Max Effort

It’s been 4 weeks since we’ve attacked this Rowing WOD.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to get in some solid race pace work and prepare for our next benchmark.  This Saturday we will test the 500m.

As a quick review for novice rowers, race pace is at a stroke rating of 30 − 34 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

Rowing WOD 7/29/13: 10k Row for Form – Post Time and Focus

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Rowing WOD 7/29/13:CFRowing Trainer Course

Row 10,000m

  • Focus on Form
  • Fix one thing every 1k
  • Steady State Pressure (should be able to say short sentences)

This past Wednesday, Rowing burst on to the scene with many people around the country trying the main site and CrossFit Games programming of a half-marathon row.  That’s 21,097 meters!  Jason Khalipa absolutely crushed it in a time of 1:18.  If you didn’t get a chance to witness it or try it, today is your day to sit on the erg and experience a little of what they went through.

Today’s Rowing WOD is a 10k.  Try to negative split the whole way, starting off with something manageable and ending with something challenging.  Try to drop your split by a second every 1k or 2k.  Focus on smooth, consistent rowing and then pick one thing in your stroke that you would like to fix.  Do this with a partner and have a conversation to keep yourself fresh and rowing at steady state pressure.

Have fun and post your time as well as what fixes you worked on to comments.

Rest Day 7/28/13: Can you imagine a Games Event on the Water? – Share

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Rest Day 7/28/13:

Renegades Racing on the water!

Renegades Racing on the water!

Can you imagine a Games Event on the Water?

Wouldn’t it be epic to watch the “2007” Games WOD from last night with a 1,000m row on the water instead of the erg?  I don’t know if it’ll ever happen, but I hope I’m there if it does.   Let us know how you think they should incorporate rowing on the water into the Games!

The Renegade Rowing Team kicking off a great first week on the water!

The Renegade Rowing Team kicking off a great first week on the water!

The Renegade Rowing Team kicked off their first week of practice last week and had a blast on the Charles River.  We learned how to carry boats, set boats, and row barges.  This week we’ll be in the 8+ learning our race warmup drills and rowing by 6’s.  

Keep an eye on the website and blog for video blog updates as we go through the season.  I hope to start holding Renegade Rowing Classes at Community Rowing in September where we do workouts like “2007” on the water.  Can’t wait to share the fun with you all!

Post your thoughts about a Games Event on the water!

Rowing WOD 7/27/13: 10 x 1:00 On, :45 Off – Post Avg and Fastest Split

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Rowing WOD 7/27/13:

The Renegade Rowing Team kicking off a great first week on the water!

The Renegade Rowing Team kicking off a great first week on the water!

10 x 1:00 On, :45 Off

  • First 5 @2k Pace
  • Next 3 @1k Pace
  • Last 2 @Max Effort

One Week until our next 500m Test!  You’ve been training hard all Summer with a goal in mind.  Today is the day to attack it and dial it in.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Next weekend we will be testing our 500m.  Get ready to crush it and recruit a friend to do it with you.  Someone to compete against will push you even harder!

Today’s focus is executing the prescribed pace at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest.  Row the first 5 pieces as if they were the body of a 2k.  Row the next three pieces as if they were the body of a 1k. Row the last two pieces as if they were your 500m test next Saturday.

This should not be an all out Max Effort until the end, but rather a calculated effort.  PIck your goal splits for each piece and execute!

Post your overall average split and your fastest split to comments.