Tag Archives: functional movements

Rowing WOD 4/15/13: “The Castle” – 21min of Work with Ratio Shifts – Post Distance

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Rowing WOD 4/15/13:

“The Castle”

The RRC getting after 2x2k after the holidays!

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio

As we head into Regionals and the Games, many athletes will need some extra time on the erg to focus on rhythm, timing, and overall form.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post distance rowed to comments along with songs that helped you stick to each rating!

A project that I’ve started thanks to Renegade Rower Mike T. is how to help people feel the proper rhythm and ratio by rowing to music.  Music can motivate us to push hard and row longer, but it can also give us a sense of timing.

If you have Spotify, I’ve created a playlist for each stroke rating.  Each playlist is named “Renegade Rowing @(insert stroke rate)”, so for songs that you could row to at a 20 the playlist is named “Renegade Rowing @20″.  If you have favorite songs that go well at certain stroke ratings please feel free to add to the playlists on Spotify.  Thanks Mike T. for kick starting this project and I hope this helps motivate everyone to find better rhythm and ratio!

20 s/m: Renegade Rowing @20

22 s/m: Renegade Rowing @22

24 s/m: Renegade Rowing @24

26 s/m: Renegade Rowing @26

28 s/m: Renegade Rowing @28

30 s/m: Renegade Rowing @30

32 s/m: Renegade Rowing @32

34 s/m: Renegade Rowing @34

36 s/m: Renegade Rowing @36

Rowing WOD 4/12/13: AMRAP12 − 250m Row, 10 DL, 10 HR Push Ups – Post Score and Avg Splits

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Rowing WOD 4/12/13:

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 didn’t pop 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 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.

Rest Day 4/11/13: Blade Work – When is the blade Feathered/Squared? – Share your thoughts and preferences!

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Rest Day 4/11/13:

Thoughts on Bladework?

Thoughts on Blade Work?

Blade Work

When is the blade Feathered/Squared?

At the CrossFit Rowing Course June 8-9 we will be learning how the blade and the oar move with the body during the stroke.  If you’re interested in dialing in your technique and pushing your rowing to the next level come to CrossFit Boston and Community Rowing.

On Saturday we will be crushing it with CrossFit Rowing Coach Shane Farmer on the Concept2 Ergometer.  On Sunday we will be putting our new and improved skills to work rowing in shells on the Charles River.  Sign up here and come enjoy the summer in Boston!

Share your thoughts on when the blade should be feathered and squared to comments!

Rowing WOD 4/10/13: “Hamilton” – 3 RFT – 1k Row, 50 Push Ups, 1k Run, 50 Pull Ups – Post Time

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Rowing WOD 4/10/13:

“Hamilton”

Members at CrossFit Boston attacking Hamilton. Come checkout CrossFit Boston June 8-9 at the CrossFit Rowing Course with Shane Farmer!

Members at CrossFit Boston attacking Hamilton. Come checkout CrossFit Boston June 8-9 at the CrossFit Rowing Course with Shane Farmer!

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 in the last 2 weeks 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.  Below is something to think about as you push through the pain.

“Hamilton“

℅ CrossFit.com

℅ CrossFit.com

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Kristan, and sisters Shawney and Taya Hamilton.

Rowing WOD 4/9/13: 15 x :20 On :40 off – Post Fastest and Slowest Splits

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Rowing WOD 4/9/13:

15 x :20 On :40 Off

Max Pressure

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.

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!