Tag Archives: functional movements

Rest Day 12/13: Mobilize your hips!

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Rest Day 12/13:

Mobilize your hips!

Pidgeon with Banded Hip Distraction!

Pidgeon with Banded Hip Distraction!

In rowing the longer your stroke the more you can move the boat.  There are a couple of different ways to lengthen your stroke: lunge with the torso, lay back further, or compress the hips/legs more.  The first two are not ideal because they promote poor posture, are inefficient, and can lead to injury.  If you can mobilize your hips to get further up the slide, while keeping a strong position to apply power, you can row like a giant.  Almost all of the power in the rowing stroke comes from the legs and hips, so it’s important to take care of them.  While you enjoy a day off today take at least 15 minutes to work through some hip and hamstring mobility.  A couple of good stretches for the mobility we need include the pigeon stretch and lunge stretch.  Add a jump stretch band for joint distraction and you’ve got a recipe for a solid mobility wod.  Checkout MobilityWOD.com for more!

Rowing WOD 12/12: “High Noon” – 12 to 1 of Calories, Box Jumps, and Push Ups – Post Time

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Anja and Crew getting after the 650's

Anja and Crew getting after the 650’s Yesterday

Rowing WOD 12/12:

“High Noon”

For Time Complete …

12-11-10- … -3-2-1

Row for Calories

Box Jumps (24/20)

Push Ups

In today’s Rowing WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to 1 first? 3-2-1 Go!

Post time to comments!

Rowing WOD 12/8: 3k, 6′ rest, 2.5k, 5′ rest, 2k – Post Avg. Splits

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Nice work on the Team 10' Erg Warm Up! Solid catch timing!

Nice work on the Team 10′ Erg Warm Up! Solid catch timing!

Rowing WOD 12/8:

3k Row

6min rest

2.5k Row

5min rest

2k Row

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…

Why is Rowing Fun?

**** Renegade Rowing Club ****

For those joining us at the Renegade Rowing Club this morning we’ll be continuing our work on speed deadlifts and box squats to develop the ability to turn our legs on quicker at the catch.  Here’s a short video of Trish doing box squats on Tuesday night.

Rowing WOD 12/7: 5RFT – 20 Cal Row, 15 PU, 10 DB GTO, 5 Split Squat Jumps, Rest 1:30 – Post Time

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Great job with the focus and finish timing from the Renegade Rowing Club last night!

Great job with the focus and finish timing from the Renegade Rowing Club last night!

Rowing WOD 12/7:

5 Rounds for time…

20 Cal Row
15 Push Ups (hand release)
10 Dumbbell Ground To Overhead 50/35
5 Split Squat Jumps (ea. leg)

Rest 1:30 between rounds

Today’s Rowing WOD is another long burner to build up your muscular endurance as well as your cardiovascular and respiratory endurance.  Fight to go unbroken in all the movements and be sure to get a good mobility session afterwards to begin rebuilding and realigning all of your muscle fibers.  Be efficient in your movement, keep a constant pace, and keep breathing.

Post your time to comments.

Rowing WOD 12/5: 4 Rounds for Max Reps – 1′ Row, 1′ Left Arm KB Snatch, 1′ Double Unders, 1′ Right Arm KB Snatch, 1′ Rest – Post Total Score

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Monica getting after the Double Udner

Monica getting after the Double Under

Rowing WOD 12/5:

4 Rounds for Max Reps of …

1min Row for Calories

1min Left Arm Kettle Bell Snatch

1min Double Unders

1min Right Arm Kettle Bell Snatch

1min Rest

Today’s Rowing WOD will be a good burner to  get your lungs going and allow you to really focus on a solid core.  The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency.  For the double unders try to keep your wrists loose and get into a good flow that you can maintain.  A good goal would be to go unbroken for a minute.  With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight.  A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate.  Any movement that involves an anti rotation component and stabilizing of the core is good for rowing.  Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time.  By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom!  Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8  Rogue just delivered a ton of new equipment to CrossFit Boston and I can’t wait to start using it!

Post your total score and thoughts to comments!