Tag Archives: functional movements

Rowing WOD 9/4: CF Rowing Total – Post Score

Posted on by
Reply

Rowing WOD 9/4:

CF Rowing Total

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.  

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.  

The stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.  

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.  

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.  

How much Strength and Power do you have?  Your score for the CF Rowing Total will be Max Average Watts + CF Total Score.  

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.

Rowing WOD 9/1: 7 x 1min Row w/ 2min Rest, Heavy C&J – Post Splits and Loads

Posted on by
Reply

Who’s Ready To Row?

Rowing WOD 9/1:

7 x 1min Row w/ 2min Rest

During each rest perform a heavy clean and jerk.

Olympic lifters are known for their power and speed, two skills required to move boats fast.  Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting.  Be sure to warmup on the erg and platform before attempting this max effort workout.

Perform a 1 minute row all out and then during the two-minute rest attempt a heavy snatch.  Focus on a strong core and keeping your hips connected to your hands.

Post your splits and loads for each movement.

Rest Day 8/30: What’s your Goat? Share and then Work On It!

Posted on by
Reply

Practice Feet Out for the Finish!

Rest Day 8/30:

What’s your Goat?

Share and then Work On It!

Everyone has that one part of the stroke, the catch/finish, or that one movement, pistols/double-unders/front squats, that gives them trouble and slows them down.  Perhaps you don’t know what your goat is, but I guarantee you have one.  Rest days are a perfect opportunity to take 20 minutes and work out the kinks.  If you don’t think you have a goat, go through a movement really slowly and feel out every part.  What happens when?  Talk yourself through it.  If you’re not sure about a part of the movement and can’t describe/feel it in detail then you might have a goat.

Work on catch transitions! Don’t Over Compress!

So, take some time and work on your goats today.  Share if you have anything that works for you and improving your goats.

Work on Rhythm in the Double Unders!

Rowing WOD 8/29: 3 RFT – 1k Row, 4min Rest (w/ 3rds Cindy) – Post Time and Splits

Posted on by
Reply

Rowing WOD 8/29:

3 Rounds For Time

1k Row

4min Rest*

*During Rest – Perform 3 Rounds of Cindy*

  • 5 Pull Ups

  • 10 Push Ups

  • 15 Air Squats

Today’s Rowing WOD is a beautiful combination of rowing, fitness, and mental toughness.  As we get prepped for our assessment week, today is a great opportunity to practice holding a consistent stroke rating and split for the whole race.  Your goal should be to hold a pace of about 2k+2 for all three pieces at a stroke rating of 28-32 s/m.

Set your monitors for intervals distance with 1,000 meters and 4 minutes of rest.  During the rest perform three rounds of Cindy.  Be efficient in your movement and keep a solid midline.  The faster you get through Cindy the more rest you’ll have to gather yourself mentally and attack the next 1k.  As you get fatigued stay positive and practice mental strength.  Focus on breathing, hitting your numbers, and pumping yourself up.  It’s only three rounds so get after it!

Post your overall time and splits for each 1k to comments.

Rowing WOD 8/27: 2 x 20′ Varying Pressure – Post Total Meters

Posted on by
Reply

Renegade Rowing Team Pushing Their Boundaries!

Rowing WOD 8/27:

2 x 20min Varying Pressure

1st 20min

  • 5min @ 14 s/m

  • 5min @ 16 s/m

  • 5min @ 18 s/m 

  • 5min @ 20 s/m

2nd 20min

  • 4min @ 14 s/m, 1min @ 20 s/m

  • 4min @ 16 s/m, 1min @ 22 s/m

  • 4min @ 18 s/m, 1min @ 24 s/m

  • 4min @ 20 s/m, 1min @ Open Rating

This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls.  Focus on maintaining consistent pressure through each stroke and every piece.  Rate of Perceived Exertion should be around 60% – 70%.  Effort level on the last minute is open and should be based on how you feel.  Set the monitor for intervals-time with 20 minutes of work and 4 minutes of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.

These stroke ratings may seem really low, but you should really take advantage of them to get the stroke sequence right and really groove proper movement patterns.  Try to keep the handle moving and eliminate any pauses in the stroke.  You’re looking for smooth, natural, continuous motion!

Novice rowers should focus on one part of the stroke for each 5 minute segment, like a horizontal handle path or a smooth power curve. 

Vets should be dialing in their consistency.  During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases during the one minute bursts.

Post the total meters rowed in today’s Rowing WOD!