Tag Archives: functional movements

Rowing WOD 10/27/15: RR Rowing Total! – Post Scores

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Rowing WOD:K Deadlift

RR Rowing Total

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The RR 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 RR 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 10/24/15: 5x1k w/ 3:00 Rest – Post Splits and SR

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Rowing WOD:

It's been a great fall on the lake in Wayland, MA! Good Luck to all crews competing at the Head of the Fish this weekend!

5 x 1k w/ 3:00 rest

  • Execute 5k-1 Pace
  • Row like it’s the middle of your 5k

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.  Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 5k and Rowing WOD.  Next week we test everything!  Get focused and pumped by crushing it today.  We did this Rowing WOD in September.  Look back and see if you can go faster!

Post your average splits and stroke ratings for each piece to comments!

Rowing WOD 10/23/15: “Farm Erg” – 4RFT – 1k Row, 100m Farmer Carry – Post Time and Splits

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Rowing WOD:

How will you carry the erg?

“Farm Erg”

4 Rounds For Time

1k Row

100m Farmer’s Carry (w/ Erg if Possible; otherwise {1.5/1 pd} each hand)

The Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

It’s starting to get cold, but if you can get outside and you have an area to walk 100m with the erg then do it!  Otherwise you can sub a farmer’s carry with kettle bells in each hand.

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 1 or 2 split seconds.  In other words, row each piece at a pace of 2k+1 or 2k+2.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check here to find out how to update this feature on your monitor.

Post your time and splits.  Let us know how you carried the erg!

Rest Day 10/22/15: How do you get motivated? Share!

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Rest Day:

Racing the Single at HOCR!

How do you get motivated?

The Head of the Charles took place last weekend in Boston.  A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  If you got a chance to check it out please share your thoughts and pictures.  Did witnessing one of the most awesome rowing events in the world get you motivated to commit toward your own goals or an upcoming event?

I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s.  More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!

Approaching Western Ave. Bridge at HOCR!

Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.  Check it out and tell us how you’re getting motivated this Winter!

The Land of Motivation

Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…

On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.

But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:

…Read More!

Rowing WOD 10/21/15: 4k Row w/ Control and Burpees – Post Time and # of Burpees

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Rowing WOD:Burpees and Rowing

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.  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!