Tag Archives: functional movements

Rest Day 5/9/13: What’s your game plan for Jackie? – Share!

Posted on by
Reply

Rest Day 5/9/13:

Come learn to crush Jackie from Head CrossFit Rowing Coach Shane Farmer! June 8-9 in Boston!

Come learn to crush Jackie from Head CrossFit Rowing Coach Shane Farmer! June 8-9 in Boston!

What’s your game plan for Jackie?

It’s been announced!  No 2k to start Regionals, but a Rowing WOD that’s just as good, Jackie!  1k Row, 50 Thrusters, 30 Pull Ups.  What’s your strategy?  Do you go all out on the 1k and hope you have enough to recover during the thrusters?  Do you ease up at the end of the 1k to save the legs and go faster on the thrusters?  Do you just hold a consistent pace so you can sprint through the thrusters and pull ups even faster?

Share your thoughts!

We will be performing Jackie early next week so that competitors have an idea of what they’ll need on game day.

Rowing WOD 5/8/13: 200m Run; 5rds – 1:00 On/ 1:00 Off w/ 5 DL; 200m Run – Post Time and Splits

Posted on by
2

Rowing WOD 5/8/13:

Complete For Time …

1. Buy In: 200m Run 

2. 5 Rounds

1:00 Row (@2k Race Pace)

1:00 Rest*

*During the Rest complete 5 Deadlifts (225/155 lb)

3. Cash Out: 200m Run

With a 2k Test coming up on Saturday we want to be building our confidence both mentally and physically.  Today’s Rowing WOD is an opportunity to practice staying fresh and crisp at race pace.  Be consistent each round and settle into the pace, both split and stroke rating, you plan to hold through the body of your 2k.  Scale the deadlifts as necessary so that they are challenging but can be done unbroken while still allowing for enough recovery to hit your splits.  The run at the beginning and the end is a chance to get that breathing going and get fired up to push yourself on Saturday during the start and finish of your 2k.  Focus on breathing, getting the legs down, and quick clean finishes.

Post your overall time and average 500m split for each round to comments.

Rowing WOD 5/7/13: 15 x :20 On, :40 Off – Post Fastest and Slowest Splits

Posted on by
3

Rowing WOD 5/7/13:

15 x :20 On, :40 Off

Max Pressure

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

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 our next 2k which will be happening this Saturday.  If you’re competing at Regionals you will definitely want to know where your 2k is at so you can adjust for any Rowing WOD that comes up in competition.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest and slowest splits to comments.

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

Rowing WOD 5/6/13: “Spicy Steady State” 2x15min w/ 4min Rest – Post Total Meters

Posted on by
2

Rowing WOD 5/6/13:

Thanks to all those that competed at the Renegade Rowing League on Saturday!

2 x 15min w/ 4min Rest

Complete Each 15min as Follows:

  • 4MIN @ 22, STEADY
  • 1MIN @ 28, FULL PRESSURE
  • 4MIN @ 22, STEADY
  • 1MIN @ 30, FULL PRESSURE
  • 4MIN @ 22, STEADY
  • 1MIN @ 32, FULL PRESSURE

Steady state rowing is good for building aerobic base and rhythm.  It’s also a good method of active rest/recovery on your day off.  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.

Come to the CrossFit Rowing Course June 8-9 to learn more about stroke rating and efficiency!  We’ll be in the gym at CrossFit Boston on Saturday and then on the water at Community Rowing on Sunday.

Post your total meters rowed to comments!

Rowing WOD 5/3/13: “Regatta Gone Mad” – 50 Deadlifts, 2k Row, 25 Power Cleans, 2k Row, 50 Push Ups – Post Time

Posted on by
4

Rowing WOD 5/3/13:

“Regatta Gone Mad”

50 Deadlifts (95/65 lbs)

2k Row

25 Power Cleans (95/65 lbs)

2k Row

50 Push Ups

Big Regattas coming up this month! How many times will you race this weekend?

Big Regattas coming up this month! How many times will you race this weekend? CrossFit Rowing Course June 8-9

When training for big races, rowers will enter two or three events in one day at smaller regattas leading up to their main race.  Think of the Games, going from one WOD to another WOD within a matter of hours.  Now imagine the WODs are back to back 5k rows or back to back 2k rows that are max effort as fast as your mind and body will go.  It sounds crazy but if rowers can get through a couple of long regatta weekends in early October they’re much more prepared when late October rolls around.  When they only have one race to focus on they’re fresh and mentally strong.  Getting through a tough workout can really build your confidence when it comes time to push the intensity on race day.  Today’s Rowing WOD is on the longer side.  Focus on good efficient movement and stay mentally strong during the row.  This will give you a taste of what it’s like to row back to back races at a regatta or compete back to back at Regionals.

We will be testing our 2k next Saturday so that athletes going to Regionals are prepared and know what pace they can hold should a 2k pop up in a workout.  Get after it today, get some good recovery this weekend, and come ready to race next Saturday.

Post your time to comments!