Tag Archives: mental toughness

Rowing WOD 7/5/14: 1k Test – Post Time, Split, and Stroke Rate

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Rowing WOD:

The Renegade Rowing Club getting after 500m! Tryout for the Renegade Rowing Team July 19th - All are Welcome!

1k Test

How well does your body operate at max effort for 3 minutes?  How much power can you maintain before pain and metabolic waste slows you down?  Today’s assessment will give you an idea of your work capacity in the 3 minute time frame using all three metabolic pathways – phosphagen, glycolytic, and oxidative.  You’ll be pulling from both anaerobic and aerobic energy systems.

Set your monitor for 1,000 meters and get after it.  Be sure to record your time and average stroke rating.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle for 10 to 20 strokes, and then sprint all out for the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 3-5 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.

Rowing WOD 7/4/14: Happy 4th of July! – AMMAP20 w/ 3 Burpees EMOM – Post Distance

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Chest to the deck!

Chest to the deck!

I hope you all get a chance to celebrate America today and enjoy time with family and friends.  If you’re looking for a solid workout to offset any BBQ’s give this a shot and let us know how it goes!

Rowing WOD:

Row As Many Meters As Possible in 20min …

*Start w/ 3 Burpees

**Perform 3 Burpees Every Minute On the Minute

When it comes to Burpees and WODs with supplemental tasks to perform every minute it helps to focus on rhythm.  Don’t freak out about the clock.  Just find your rhythm, breathe, and flow.  The same focus is needed on the row in today’s Rowing WOD.  When you get to the erg just strap in and get the flywheel moving.  Then focus on solid pressure and breathing.  Try to put some of the ratio work from Monday to use so that you have a chance to breathe and recover on the recovery.  Finding a smooth rhythm on the erg will help maintain your efficiency.  Try not to pause through the finish.  Keep the hands moving.  Also use this wod to practice the quick release getting off the erg.  This Rowing WOD can be a lot of fun if you practice the Burpee/Push Up Erg Dismount!  Check out the video at the bottom…

Holding the lowest split possible consistently every stroke should be the goal.  Remain efficient and don’t blow yourself up on any one stroke.  Push through and get as many meters as possible!

Post total meters rowed to comments!

Rowing WOD 7/2/14: “Tailpipe” – 3RFT, 250m Row, Static Hold – Post Partner and Time

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Rowing WOD:

Members at CrossFit Boston hitting this wod last week!

“Tailpipe”

With a partner,

3 Rounds For Time

250m Row

Static Hold

  • Double KB Front Rack (1.5/1 pd), OH Barbell Hold (95/65 lbs.), or OH Sandbag Hold – your choice
  • One partner hold and one partner row, then switch

Rowing is an opportunity to push yourself as an individual and as part of a team.  Today’s workout is a partner wod and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start performing a static hold.  If at any point the static hold is lost, the person rowing must pause and wait until the static hold position is regained before continuing.  This is a quick burner that will really get the lungs going.  It’s referred to as tailpipe because by the end it feels like your breathing through a car’s tailpipe.

Focus on breathing and get after the row!  If you can, cheer your partner on and push each other.

Post your team name and time to comments.

Rowing WOD 6/30/14: 2 x 15min Power and Ratio – Post Distances

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Rowing WOD:

Get some ratio on the Renegade Rowing Team!

2 x 15min w/ 5min Rest …

Get some ratio at the CrossFit Rowing Course June 8-9 in Boston!
  • 5′ @ 20 s/m
  • 5′ @ 22
  • 3′ @ 24
  • 2′ @ 26

5min Rest

  • 2′ @ 26 s/m
  • 3′ @ 24
  • 5′ @ 22
  • 5′ @ 20

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.  In the second 15 minutes the stroke rating is going to decrease.  Try to get ratio and keep the power up.  Don’t let the split jump up.  Focus on pushing the legs down faster and taking longer on the recovery.

Post your distance rowed each piece!

Rowing WOD 6/25/14: Death By Rowing Push Ups – 2 Cal, 2 PU … – Post Time/Round

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Rowing WOD:

Kathryn demos the erg push up!

Death By Rowing Push Ups

Every minute add 2 Calories and 2 Push Ups until you can no longer complete the prescribed amount of work in that minute.

  • 1st min – Row 2 Calories, 2 Push Ups
  • 2nd min – 4 Cal, 4 Push Ups
  • 3rd min – 6 Cal, 6 Push Ups
  • 4th min – 8 Cal, 8 Push Ups
  • etc ….

Today’s Rowing WOD is an opportunity to see how far you’re willing to push yourself.  Focus on using the legs to pick up the flywheel and letting the hands swing through the finish quick and clean.  If you can rely on your legs and body for power your arms should recover and be ready for more push ups.

Chest touches!

On the push ups be sure to keep your abs and glutes firm with shoulders away from the ears.  Full range of motion is the chest to the floor and elbows extended at the top.  If you have to scale use an abmat as a target or elevate your hands on a bench.  Really focus on your brace from hands to feet with good breathing.  Last but not least, practice the quick release in the early rounds so that you’re ready for the transition from erg to floor and back in your final rounds.

Post your total time to comments, aka – the round you failed on.