Tag Archives: functional movements

Rowing WOD 7/18: 3RFT – 500m Row, 40 AS, 30 SU, 20 Push, 10 Pull

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Rowing WOD 7/18:

Renegade Benchmark

3 Rounds For Time

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing.  Today’s assessment is a way to test your abilities in both.  It should give you an idea of your work capacity in the 12-15 minute range.  Try to row each 500m piece at a consistent pace to stay fresh for the other movements.

Post your time and strategy to comments.  What stroke rating and 500m split did you try to maintain?

Rowing WOD Demo with Renegade Rowing:

Rowing WOD 7/17: CF Rowing Total – post score

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Rowing WOD 7/17:

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.

Rest Day 7/12: How do you think Rowing will be used in the Games?

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Rest Day 7/12:

How do you think Rowing will be used in the Games?

CrossFit Rowing Coach Shane Farmer and many of the fittest people on earth will be competing this weekend at the 2012 CrossFit Games.  At regional competitions around the world we saw a 2k row, a 1k row, and rowing for calories in a chipper.  How do you think rowing will be used this year?  There’s a team competition already posted for Friday with a 750m Row.  What distances might show up for individuals?  

Share your thoughts on what you’d like to see in the games!

Rowing WOD 7/11: 500m Slide Control Relay – Post Time

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Rowing WOD 7/11:

500m Slide Control Relay

200m Run

500m Row @ 17 spm

500m Row @ 19

500m Row @ 21

500m Row @ 23

500m Row @ 21

500m Row @ 19

500m Row @ 17

200m Run

Rowing is both individual and team oriented.  Today provides a fun challenge for both the team and individual.  The team will be trying to finish as fast as possible and every individual will have an opportunity to focus on individual slide control and strength.  In terms of Competitions, this is a great opportunity to practice quick transitions on the erg or even experiment with rowing feet out.  

The workout should be run as follows.  Create teams of two or three.  On 3,2,1 Go! Run 200m as a team.  Then complete 7 separate 500m pieces.  A different rower must start each piece.  The catch is that each 500m must be rowed at the designated stroke rating with a tolerance of +/- one beat.  So for the first piece the stroke rating must be at a 16-18, with 17 being the ideal rate.  Rowers will have five strokes to get within the designated stroke rate.  After that, if the stroke rating goes outside of the tolerance zone, that rower must switch and a teammate must hop on.  After all 7 pieces are complete the whole team must run one more 200m sprint to finish the workout.  

One last catch, the teammates not rowing must do a plank hold while they wait and cheer.  Once the plank hold cannot be maintained with proper form, an Ass-to-Grass Squat should be performed.  If anyone’s back begins to act up focus on keeping a firm core as you initiate the drive and roll out while you wait.

Post your time and thoughts on slide control to comments.  Is it really necessary?

Rowing WOD 7/7: 15min AMMAP – 250m Row, GtO Ladder – Post Distance Rowed

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Rowing WOD 7/7:

15min As Many Meters As Possible

Row for Max Distance

Every 250m you must perform a compounding amount of ground-to-overhead:

After your first 250m row perform 1 GTO (heavy)
After your second 250m row perform 2 GTO
After your third 250m row perform 3 GTO

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.  Decide on whether you want to focus on your clean and jerk or snatch and pick a weight that is appropriately heavy for that lift.  Keep a solid midline while rowing and lifting especially as you fatigue.

Post your distance rowed in 15 minutes.