Tag Archives: healthy-living

Rowing WOD 5/5/15: 5x1k w/ 4min Rest – Post Fastest and Slowest

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Rowing WOD:CFRowing Trainer Course Drills

5 x 1k w/ 4:00 rest

  • Execute Race Pace
  • Row like it’s the middle 1,000m of a 2k

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 2k and Rowing WOD. Below are some goals and times to think about.

Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

RR Training Plan 5/4/15 and S&C WOD: 3k Row w/ a Partner and DU’s – Post Score

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I hope you all had an awesome weekend.  Get pumped because it looks like the warm weather is here to stay and Summer is right around the corner.  Don’t forget to take a look below at the training plan for the week.  Let us know if you have any questions.

RR Training Plan 5-4-15

RR SunsetStrength and Conditioning WOD:

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

Today is all about teamwork.  Use today’s S&C WOD as an opportunity to work hard together and build confidence in one another.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.  The Undefined Rest function on the C2 Erg is great for this!)

Post your time and max double unders to comments.  Team Names Encouraged!

Rowing WOD 5/2/15: 8 x 500m w/ 2min Rest

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Letting it run at Bodies Over!

Letting it run at Bodies Over!

Here is a great warmup for moving in the morning for everyone as they prepare for Championship Rowing and warmer weather! – Moving in the Morning

Rowing WOD:

8 x 500m w/ 2min Rest

  • Race Pace
  • Race Focus

Today’s all about prepping for your next 2k.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

Rowing WOD 4/25/15: Row 2k! – Checkout the CrossFit Rowing Summer Camp June 13-14! #RowStrong

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Rowing WOD:

2k Here We Come!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the Spring season and will give you an idea of how much you’ve improved since our last test over a month ago.  Knowing your 2k time, split, and stroke rating is important.  It will allow you to game Rowing WODs in competition, whether it’s Jackie, a 2k at the Games, or any other Rowing WOD that pops up at local competitions this summer. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

CF Rowing Summer CampIf you’re interested in taking your 2k split and learning how to pull it on the water, Concept2 and CrossFit Rowing have just the seminar for you.  Back by popular demand, Concept2 and Craftsbury Sculling Center in Vermont will be hosting a 2-Day CrossFit Rowing Trainer’s Course this June.  On June 13 and 14th you can learn to own your stroke on the erg and on the water with some awesome coaches and beautiful facilities.  I’ve participated in this course and hosted it.  Hands down this is an amazing opportunity for someone looking to get into the sport and enjoy the great state of Vermont!  Register below!

CROSSFIT ROWING TRAINER COURSE – TWO DAY  www.regonline.com/RowCraftsburyCommonVTJune2015

Post your 2k results to comments!  Let us know if you PR!

Rowing WOD 4/18/15: 3k, 2.5k, 2k – Who’s Ready for the Boston Marathon?

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Rowing WOD:

More pics from Rowing/Running/Wod/Running/Rowing coming soon!

3k Row

  • (@2k+7 Pace)
  • 6min rest

2.5k Row

  • (@2k+6 Pace)
  • 5min rest

2k Row

  • (@2k+5 Pace)

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 longer pieces.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 2k+5, 2k+4, 2k+3 for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments along with an answer to these questions…

Why is Rowing Fun? and Who’s Ready for the Boston Marathon?