Tag Archives: functional movements

Rowing WOD 4/8/13: 1k, 3×3′ w/ 1′ Rest, 2×3′ w/ 1′ Rest – Post Total Distance and Experience

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Rowing WOD 4/8/13:

Checkout everyone's preparation for the catch!

Checkout everyone’s preparation for the catch!

1k Row

  • @24-26 s/m (note average 500m split)
  • 4′ rest

3 x 3’ On 1’ Off as follows

  • Hold 1k split
  • 3′ @26 s/m, 25 s/m, 24 s/m (rate changes every minute)
  • 3′ @25, 24, 23
  • 3′ @24, 23, 22
  • 4′ rest

2 x 3’ On 1’ Off as follows (holding 1k split):

  • 3′ @26, 24, 22
  • 3′ @24, 22, 20

One thing that all good athletes have in common is a sense of efficiency.  The athlete that can maintain proper mechanics and spend the least amount of energy to complete a task will be able to push harder and farther compared to the athlete that just flies and dies.  Todays Rowing WOD introduces a key concept to being efficient in rowing and may improve your efficiency in longer wods.

Start the workout by rowing 1,000m at 24-26 strokes per minute.  Effort should be about 60% – 75% as if you were jogging a half-mile, don’t go all out.  The average split for the 1k will be your goal split to hold through all of the 3 minute pieces.  Set the monitor for 3′ of work and 1′ of rest.  Each 3-minute piece is broken into 1-minute sections that should be rowed at the designated stroke rating.

In order to hold the goal split while decreasing the stroke rating you must perform a ratio shift.  A ratio shift changes the timing of the stroke on the drive and the recovery.  For example, shifting from 1 on the drive: 2 on the recovery, to 1 on the drive: 3 on the recovery.  This is a challenging workout.  Use it to develop a sense of efficiency.  A proper ratio shift maintains the power per stroke but allows the rower time to breath and prepare for the next stroke.

Post Total Distance and your Experience with ratio shifts.

Below are some pictures of Mike T. after working on staying connected through the finish.  What does your finish look like? Is it efficient?  How fast do your hands move through the finish?  … Just a few things to think about as we continue to work on suspension through the stroke and balanced finishes.

Rest Day 4/7/13: Sitting on the erg/boat; What is Port and what is Starboard? What direction is the boat going?

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Rest Day 4/7/13:

Shane Farmer

What side is Port and what side is Starboard?  

What direction is the boat going?

Sometimes asking these simple questions even on the erg is helpful in thinking about balance, technique, and efficiency of movement.  If you ever plan to row on the water you will want to know the answers.  Especially if you want to stay safe and go fast!

Will you be at the CrossFit Rowing Course June 8-9 in Boston?

Sculling

If you enjoy Rowing, especially when combining it with CrossFit, then you should come get some knowledge on both!  CrossFit Boston will be hosting a 2-Day CrossFit Rowing Trainer’s Course June 8-9.  On Saturday CrossFit Rowing Coach Shane Farmer will be dropping some know-how on the erg and on Sunday all participants will get a chance to take their new-found knowledge to the water at Community Rowing.

Register Now before it fills up!

Rowing WOD 4/6/13: 3k, 6min Rest, 2.5k, 5min Rest, 2k – Post Avg. Split for Each

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Rowing WOD 4/6/13:

3k Row

  • (@2k+7 Pace)
  • 6min rest

2.5k Row

  • (@2k+5 Pace)
  • 5min rest

2k RowRRC Get Some!

  • (@2k+3 Pace)

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.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 2k+5, 2k+4, 2k+3 for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

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

Renegade Rowing Workshop

Renegade Rowing Workshop

Why is Rowing Fun?

Rowing WOD 4/5/13: For Time – 500m Row; 3Rounds – 7 Thrusters, 7 CTB Pull Ups; 500m Row – Post Time

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Rowing WOD 4/5/13:

Complete all 3 For Total Time …

Coach Tapply warming up for the thruster

Coach Tapply warming up for the thruster

1. 500m Row (Like start of 2k)

2. 3 Rounds: 7 Thrusters (85/45 lbs), 7 Chest to Bar Pull Ups

3. 500m Row (Like finish of 2k)

It’s official!  Open WOD 13.5 has been released and we’re in the middle of our last week of world-wide competition to crown the fittest on earth!  13.5 is very exciting because while it’s not the 2k Row we’ve been hoping for, it will feel exactly the same.  The feeling after completing Fran is the same as the feeling after completing a 2k.  That being said, your game plan for both should be similar.  Quick clean start for 10 reps/strokes and then settle into a consistent, smooth pace that you can handle for the whole race.  Your form will have to be on point, you’ll need to focus on breathing, and your mind must be right.  Mental strength will be key and you must be ready to fight off that little voice inside your head with cues like “legs”, “push”, “I can”, “breath”, “swing”, “smooth”…

Today’s Rowing WOD is an opportunity to dial in your form, prepare mentally, and build RR Thrusterconsistency in your movement.  Start and finish with a 500m Row that mimics your 2k race plan.  Execute the same split and stroke rating you ideally want to hold on your next 2k.  In between perform 3 flawless rounds of thrusters and pull ups to make sure you’re ready to do your best on 13.5.

A 2k didn’t pop up in this years open, but you can be sure it will pop up at Regionals and the games.  From now until Regionals, Renegade Rowing will be working to improve your form, capacity, and strategy to crush that 2k.  If you plan to be at the top of the podium you will need to crush the erg.  These workouts are a great place to start.  Fit in a couple every week, share your thoughts and results, and you’ll be ready to crush that 2k in competition.

Post your time and average splits for each 500m to comments!

Rest Day 4/4/13: Who’s your favorite CrossFit Athlete? Share!

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Rest Day 4/4/13:

Who’s your favorite CrossFit Athlete?

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? Register Here!

Larry, an epic renegade from Texas, asked this question yesterday.  I thought it was a great question, because it’s always good to have role models and people who push us to be better versions of ourselves.  So, I’m posing this question to all the athletes out there trying to improve their fitness and rowing.  Who do you like and why?

Larry loves the drive of Mikko Salo, who happens to row a ton!  I like Julie Foucher for how smooth she makes the Open WODs look.  I also like guys like Jason Khalipa who have great attitudes and seem to make everyone else around them better.

Post your thoughts to comments!