Tag Archives: functional movements

Rowing WOD 6/12/13: 3RFT – 500m Row, 10 Shoulder to OH, 15 Hollow Rocks, 20 Ball Slams – Post Time and Splits

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The Man that makes Renegade Rowing Possible! Here's to you Neal!

The Man that makes Renegade Rowing Possible! Here’s to you Neal!

Rowing WOD 6/12/13:

3 Rounds for time…

500m Row (@1k to 2k Pace)

10 Shoulder to overhead (155/105 lbs.)

15 Hollow Rocks

20 Ball Slams (20/10 lbs.)

Today’s Rowing WOD is an opportunity to work on moving through your hips and developing core to extremity power.  After rowing 500m you’ll be slightly gassed, so be efficient and move the barbell with your legs and hips.  The most efficient way to perform shoulder to overhead with this type of weight is a push jerk or split jerk.

RR Hollow Rock1RR Hollow Rock2The jerk allows you to jump the weight up with the legs and catch it strong with locked out arms and active shoulders.  Be ready to get under it so you don’t have to press it out overhead.

RR Ball Slam1In rowing, posture is an important skill that must be learned and developed.  Exercises like  bird dogs, curl ups, and planks will develop core stability for those long sessions in the boat.  Along with core stability, we need to be able to engage the whole core while in motion and transfer force from head to toe in a powerful manner.  Today’s Rowing WOD delivers that not only through rowing 500m, but with hollow rocks and ball slams.  On the hollow rocks everything should be tight and connected.  If a coach were to push down on your feet your hands would move up the sameRR Ball Slam2 amount.  For the ball slams get the ball as high above your head as possible and then put your whole body into slamming it to the floor.  Be sure to catch the ball on the bounce by getting low and following it to the floor.

Report your time and average 500m splits to comments.  Have some fun and get after it!

Rowing WOD 6/11/13: 8 x 250m w/ 1min Rest – Post Avg Splits

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Rowing WOD 6/11/13:

CFRowers Getting After it!

CFRowers Getting After it!

8 x 250m w/ 1min Rest

  • @1k Split and Stroke Rate

We will be testing our 1k in three weeks to see if we’re progressing and push ourselves.  Today’s focus is executing a 1k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row every piece just as you would during your 1k.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 1k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Use the mental cues and fixes you practiced in yesterday’s 10k to be positive and attack!  You want to be in control of your 1k, embrace the pain, and enjoy the glory.  It all starts here.  Here’s to a fun three weeks of training.  Do it!

Post your Splits and Thoughts to comments.

Rowing WOD 6/10/13: 10k Row for Form – Post Time and Fixes

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Fun Saturday Morning! Thanks All!

Fun Sunday Morning! Thanks All!

Rowing WOD 6/10/13:

Row 10,000m

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

This past weekend I had the pleasure of hosting the 2-Day CrossFit Rowing Trainer Course.  Yesterday I had an awesome time helping 16 amazing coaches and athletes learn to row on the water.  They each learned to scull in training singles and crushed the race at the end of the day.  I had a blast and I can’t wait to see their rowing progress as they go home and spread their new found passion for the sport.

Shane Farmer was amazing as always and covered a ton of information at CrossFit Boston Iron and Grit on Saturday.  On Sunday he did video review with everyone and Brent Bode lead the sculling sessions at Community Rowing.  We also had help from two killer female rowing coaches – Alyssa Fogel and Cady Hart.  Thank you to all the participants for bringing open minds, awesome energy, and making this weekend an amazing experience for all.

As Coach Shane mentioned, your homework is to go row a 10k.  Today’s Rowing WOD is that 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 6/9/13: Go Row on the Water! Share your experience!

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Final WOD on Saturday at the CFRowing Trainer Course!

Final WOD on Saturday at the CFRowing Trainer Course!

Rest Day 6/9/13:

Go Row on the Water!

It’s a beautiful time of year to get out and enjoy this sport on the water.  Go find a rowing club and find a way to row.  You will love it!

Share your experience!

Rowing WOD 6/8/13: 1k Race Pace – 10 x 1:00 On, 1:00 Off – Post Splits

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Rowing WOD 6/8/13:

10 x 1:00 On, 1:00 Off

CRASH-B's here we come! Attention! Row!

  • 1k Goal Pace!!!

Three Weeks until our next 1k!  Today is the day to commit to a goal and dial in your splits.  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.

Today’s focus is executing your goal 1k race plan at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 1 minute of Rest.  Row the first two pieces as if they were the start of the 1k.  Row the next three pieces as if they were part of the second 250m, Row the next three pieces as if they were part of the third 250m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 1k.

Post your Splits and Distances for each piece to comments.