Tag Archives: functional movements

Rowing WOD 10/20: “The Charles” – 1k Row, 10 Push Ups, 800m Run, 20 Push Ups… – Post Time

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Boat Trailers at FALS

Rowing WOD 10/20:

“The Charles”

1k Row

10 Push Ups

800m Run

20 Burpees

500m Row

30 Mt. Climbers

400m Run

40 Double Unders

250m Row

The Head of the Charles weekend is finally here!  Rowers have been waiting for this day all year.  It is literally like Christmas for the rowing world.  If you’ve never seen a major regatta come down and check it out.  Today’s Rowing WOD is inspired by the craziness it is to be a competitor and/or spectator on the river this weekend.  There’s tons of running back and forth, launching boats, watching from bridges, searching for friends, making new ones, and enjoying the racing action.  Concept2 will have a ton of ergs setup to warmup on or demo.  If you happen to bring a jump rope it’s possible to do this along the river.  Just be careful of the thousands of spectators and rowers!

Post your time and experience to comments!

Rowing WOD 10/19: Max Pressure 2x1k, 2×500, 2×250 – Post Avg Splits for Each

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Sunset on the Basin! It’s the week of HOCR! Get Excited!

Rowing WOD 10/19:

Max Pressure

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 Rest

Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it?  Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff?  Well snap out of it and hit that WOD hard next time.  Results come from High Intensity and you’re ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and SR) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.  

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits for each piece to comments!

Rowing WOD 10/17: 4k Row w/ Control/Burpees – Post Time and # of Burpees

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Rowing WOD 10/17:

4k Row w/ Control

Row @26 s/m

80% Effort

*Perform 5 Burpees every time the stroke rate deviates from a 26 for more than two strokes

Executing a game plan during a competition can really help keep you mentally strong and allow you to push right until the end.  Talking with members of CrossFit Boston who competed at the Beast of the East this past weekend really emphasized the importance of this.  All of them crushed it, most of them won their heats, many of them PR’ed, and all of them had a game plan.  A big part of developing a game plan on the rower is to develop your ability to control stroke rating and effort, how many strokes do you take per minute and how much force do you apply to the handle.  

Today’s Rowing WOD is all about dialing in that ability to be precise, hold a stroke rating, and put out a consistent effort every stroke.  Each time you start rowing you’re allowed 5 strokes to get to a 26 stroke rating.  After that you’re only allowed two consecutive strokes not at a 26 stroke rating.  It’s ok if every now and then you deviate as long as within two strokes you get the rating back to a 26. Pick a split that you can maintain at 26 s/m and be consistent with your effort each stroke, it should be hard to say a full sentence.  Each time you catch yourself taking three strokes not at a 26 hop off the erg and do 5 Burpees.  If you’re looking for fun make them lateral erg burpees seen above.

Post your time and number of Burpees to comments!

Rowing WOD 10/13: 6 RFT – 250m Row, 15 Wall Balls, 1min Rest – Post Time

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Wicked Good Nutrition’s Alex Black on Wall Balls

Rowing WOD 10/13:

6 Rounds For Time

250m Row (@2k – 2 Pace)

15 Wall Balls (20/14)

1min Rest

Wall balls are great because they’re a pushing movement to counteract the pulling on the erg, but even more important they can mimic the explosiveness and rhythm of the rowing stroke.  During the drive phase of a wall ball you’re driving through the heels and finishing on the toes with full extension of the hips.  As soon as the ball leaves your hands you begin the recovery just like in rowing and your body has a second to gather itself, find balance, breathe, and then begin to load up the legs for the next drive as you catch the ball and sit back into a squat.  In competition you may be focused on cycling through them and bouncing out of the bottom, but in training you can focus on being smooth and adding some control on the way down.  This will give you a sense of the feeling you need during the recovery on the erg.  When rowing we want to stay light on the foot-stretchers as we swing and slide up to the catch.  Just as we approach the catch we should feel the weight start to come on to the big toe/balls of our feet.  Then when we’re ready to connect the chain to the fly-wheel and drive we put all of our weight on the footboards and push through the whole foot trying to suspend from the handle.  As you warmup for Today’s Rowing WOD try to feel these things.  Gaining awareness of our bodies as we move through full range of motion is key to mastering all of the general physical skills we’re developing.

Post your Time to comments!

Rowing WOD 10/12: 4 x 6min w/ 4min Rest – Post Avg Splits

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Rowing WOD 10/12:

4 x 6min w/ 4min Rest

Row As Follows:

  1. 3′ @26 s/m, 2′ @28 s/m, 1′ @30 s/m

  2. 3′ @28, 2′ @30, 1′ @32

  3. 3′ @28, 2′ @30, 1′ @32

  4. 3′ @30, 2′ @32, 1′ @34

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  This weekend athletes at the Beast of the East will be rowing a 2k for one of the workouts.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and be ready to crush the next workout.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold the lowest splits possible, but you must be able to maintain the prescribed stroke ratings.  When the stroke rating increases the split should come down.  If you choose your first split well, then by picking up the stroke rating throughout the piece you will be negative splitting or rowing faster at the end compared to the beginning.  In the middle of a competition weekend negative splitting a long row might be the best idea to feel out your body and not totally crush yourself.  Of course you still want to be getting after it and pushing it out in the last 250m.

Post your average 500m splits for each piece!