Tag Archives: functional movements

Rowing WOD 9/21: 2 x 2k w/ 5min Rest – Post goal splits for Race Pace

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Thank you to Wade Kimbrough and Again Faster Equipment for the video on the mainsite and in the journal.  I can’t wait to bring the community more rowing action through this blog and events this winter.  Stay tuned for another video and a chance to compete this winter!   -Coach Pat

Rowing WOD 9/21:

2 x 2k w/ 5min rest

1st 2k:

  • 750m @ Race Pace

  • 250m @ 18 spm (paddle light)

  • 750m @ Race Pace

  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k:

  • 750m @ Race pace

  • 500m @ 18 spm (paddle light)

  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  What will it feel like?  How should it be paced?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1,000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rest Day 9/20: Who Motivates You and Why? – Share in Comments

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The Renegade Rowing Team in their lineup!

Rest Day 9/20:

Who Motivates You and Why?

When training or pushing to reach a goal it helps to surround yourself with people who will push you, hold you accountable, pick you up when you fall, and make you your best self.  Last weekend I had the privilege of shoving the Renegade Rowing Team off the dock for their first race on the water.  They are a group of Athletes that came together to challenge the norm and hold themselves to a higher standard.  They came from CrossFit Boston, CrossFit New England, and Community Rowing Inc.   They competed for a spot in the boat, did Rowing WODs on their own, worked toward personal goals in the gym, and put forth a focused effort at every practice.  

Bringing it home in the sprint!

In a matter of 11 practices on the water over two months they learned to row an eight man shell, come together as a team, and race other experienced crews from the Charles River.  They had the second fastest raw time in the Mixed Masters 8+ Event at the Rumble on the River and passed a boat during the head race portion.

Everyone on the Renegade Rowing Team motivates me for their dedication and passion to learn and continually challenge themselves.

Who Motivates You and Why?  

Share in the comments!

Rowing WOD 9/19: 6 RFT – 20 Split Squat Jumps, 750m Row – Post Time

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Renegade Rowing Team Docking at the Rumble

Rowing WOD 9/19:

6 Rounds For Time

20 Split Squat Jumps (each leg is 1)

750m Row (@5k to 5k-2 Pace)

One of the 10 general physical skills that we develop is agility.  Agility is an athlete’s ability to change direction or body position quickly and efficiently.  Agility is needed for shuttle sprints,  wall balls, dropping under an olympic lift, and throughout the rowing stroke.

In today’s Rowing WOD focus on keeping your body tall and quiet as you cycle through the split squat jumps.  Focus on smooth, explosive legs and hips.  Work for soft landings and continuous movement.  Then carry that idea into the row as you transition from the recovery to the drive and the drive to the recovery.  Hold a consistent pace for all 6 pieces and cycle your focus between technique and breathing.

Post your time to comments!

Rowing WOD 9/15: “The Rumble” – 6min Max Calorie Row, 6min Max KB Swings – Post Cals and Swings

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Checkout the Rumble at CRI!
12p-6:30p Today!

Rowing WOD 9/15:

“The Rumble”

6min Max Calorie Row

6min Max Kettle Bell Swings

  • In Teams of 2

  • 1 Person Working

  • Switch Every 45 Seconds

The sport of rowing is all about team work and one application of force pushing the boat as far and as fast as possible on each stroke over the course of a race.  Today’s Rowing WOD is inspired by that thought and those competitors striving for that ideal in the Rumble on the River at CRI.  The Rumble on the River is a unique regatta that combines a head race with a sprint race final for the top two boats.  During the head race portion competitive crews will push the 12 minute mark of continuous all out effort.

During this Rowing WOD push each other to get as many calories and as many swings as possible with only one person working at a time.  You’ll have 45 seconds of rest so focus on breathing, bringing your heart rate down, and motivating your partner.  This will also be a good WOD for games competitors needing to work on the quick release transition for erg relays.

Post your team name, max calories, and max swings.

Rest Day 9/13: Can Rowing be a Spectator Sport?

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Renegade Rowing Team Pushing Their Boundaries!

Rest Day 9/13:

Can Rowing be a Spectator Sport?

Rowing was big back in the day.  It was one of the first sports of the modern Olympics.  People used to line the shore of regattas and climb aboard boards to catch a glimpse of the action.  Nowadays people only come out to watch for the big events like the Head of the Charles, Opening Day, or the Boat Race.  Rowing has grown over the last couple of years and is ready to be big once again.  The only problem is that it can be tough to watch for spectators if they can only see about thirty seconds of action.  With the advent of jumbo-trons, on-board cameras, media coverage, and new races, that might be about to change.  

Rumble on the River Saturday, Sep. 15

This weekend, Saturday, September 15th, is the third annual Rumble on the River at CRI in Boston.  If you’re in town come check it out.  There will be 5 live bands sharing a stage right on the river, playing from 12:30 to 6pm.  There will be Rowing and CrossFit Boston classes for the general public to try.  If you’re up for a challenge there will be both a rowing and fitness challenge.  How many calories can you row in a minute?  How many burpees can you do in a minute?  But, best of all, there will be rowing.  Not just rowing, but racing!  And it will be great for spectators.  Spectators will be able to watch from the bridges, banks, and docks as crews battle it out head race style for a spot in a final sprint off in front of the docks at CRI.

The Renegade Rowing Team will be racing in the Mixed 8+ event at 2:15pm.  Come cheer them on and experience what Rowing is all about.