This is Emma, the boathouse dog at Wayland-Weston Crew!
Rest Day 4/14/13:
Do you have a fun companion that hangs around the gym or boathouse? They can help make everyone smile, laugh, and stay positive. Always a good thing during tough workouts!
Share your gym or boathouse pet!
Rowing WOD 4/13/13:
2.5k (@2k+5)
5min Rest
2k (@2k+3)
4min Rest
1.5k (@2k+1)
Why is rowing fun? One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes. Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.
Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well. Set the monitor for Intervals Variable and enter the work/rest accordingly. This WOD has the potential to build your confidence in the 2k by holding specific splits for long distances. Come up with a plan and execute. You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander. If possible grab a friend and take turns coxing each other through each piece. Be consistent with your splits and stroke ratings through each piece. The stroke rating for this workout should be around a 28-32, but everyone needs to find what works. Find your efficient stroke. Novices should focus on one form fix for each piece and work hard for consistency.
Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop!
Post your Average 500m Splits to Comments along with an answer to this question…
Why is Rowing Fun?
Rest Day 4/11/13:
Thoughts on Blade Work?
Blade Work
When is the blade Feathered/Squared?
At the CrossFit Rowing Course June 8-9 we will be learning how the blade and the oar move with the body during the stroke. If you’re interested in dialing in your technique and pushing your rowing to the next level come to CrossFit Boston and Community Rowing.
On Saturday we will be crushing it with CrossFit Rowing Coach Shane Farmer on the Concept2 Ergometer. On Sunday we will be putting our new and improved skills to work rowing in shells on the Charles River. Sign up here and come enjoy the summer in Boston!
Share your thoughts on when the blade should be feathered and squared to comments!
Rest Day 4/4/13:
Who’s your favorite CrossFit Athlete?
Have you signed up for the CrossFit Rowing Course in Boston June 8-9? Register Here!
Larry, an epic renegade from Texas, asked this question yesterday. I thought it was a great question, because it’s always good to have role models and people who push us to be better versions of ourselves. So, I’m posing this question to all the athletes out there trying to improve their fitness and rowing. Who do you like and why?
Larry loves the drive of Mikko Salo, who happens to row a ton! I like Julie Foucher for how smooth she makes the Open WODs look. I also like guys like Jason Khalipa who have great attitudes and seem to make everyone else around them better.
Post your thoughts to comments!
Rest Day 3/31/13:
Happy Easter!
I hope everyone enjoys Easter Sunday and can spend some time with family and friends. Share if you do anything fun including family mobility or active recovery. Perhaps challenging your family to an Erg Relay?
All the Best!
Coach Pat
Renegade Rowing 