Tag Archives: new sport

Rowing WOD 6/11/13: 8 x 250m w/ 1min Rest – Post Avg Splits

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Rowing WOD 6/11/13:

CFRowers Getting After it!

CFRowers Getting After it!

8 x 250m w/ 1min Rest

  • @1k Split and Stroke Rate

We will be testing our 1k in three weeks to see if we’re progressing and push ourselves.  Today’s focus is executing a 1k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row every piece just as you would during your 1k.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 1k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Use the mental cues and fixes you practiced in yesterday’s 10k to be positive and attack!  You want to be in control of your 1k, embrace the pain, and enjoy the glory.  It all starts here.  Here’s to a fun three weeks of training.  Do it!

Post your Splits and Thoughts to comments.

Rest Day 6/9/13: Go Row on the Water! Share your experience!

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Final WOD on Saturday at the CFRowing Trainer Course!

Final WOD on Saturday at the CFRowing Trainer Course!

Rest Day 6/9/13:

Go Row on the Water!

It’s a beautiful time of year to get out and enjoy this sport on the water.  Go find a rowing club and find a way to row.  You will love it!

Share your experience!

Rowing WOD 6/7/13: 3RFT – 1k Row, 20 Air Squats, 30 Sit Ups – Post Time and Splits

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Rowing WOD 6/7/13:

Rowing Warmup at CFB

Rowing Warmup at CFB

3 Rounds For Time …

1k Row (@2k Pace)

20 Air Squats

30 AbMat Sit Ups

Today’s Rowing WOD is to build some aerobic endurance and continue dialing in our control at holding consistent splits mid race.  We’re training for the 1k this month, but since we’re combining it with other movements I’d like to see everyone focus on consistency at their 2k pace.  During the squats stay connected to the floor and keep good posture all the way through.  With the sit ups be sure to use your arms to help you find a rhythm you can maintain all the way through unbroken.  For the first 1k you can practice a full pressure race start, which is 1/2, 3/4, Full, and then 10 High Strokes.

Focus on being smooth, maintaining your breath, and keeping your posture.

Have some fun and challenge a friend!

Post your time and average splits for the 1k’s to comments.

Rest Day 6/6/13: What are you looking forward to this weekend?

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Rest Day 6/6/13:

Coach Pat's first row of the season!

Coach Pat’s first row of the season!

What are you looking forward to this weekend?

Now that it’s Summer and the weather is finally getting warm, what are you going to learn on your weekends?  Summer weekends are made for getting outside, trying new things, and having fun with old friends.  This weekend we’re hosting the 2-Day CrossFit Rowing Trainer Course at CrossFit Boston Iron and Grit and Community Rowing.  Who’s looking forward to rowing on the water?  Who’s looking forward to crushing some Rowing WODs? Whatever you do this weekend or next, get outside, get passionate about something, and have some fun!

If you’re coming to the CrossFit Rowing Course this weekend we’d love to hear from you!  Comment or email us with any questions and what you’re looking forward to learning this weekend.

Rowing WOD 6/5/13: “Tabata Yeah!” – Row, KB Swing, Sit Up, DB Snatch – Post Total Score and Weight Used

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Rowing WOD 6/5/13:tabata row

“Tabata Yeah!” (16min WOD)

  • Perform :20 of Work and :10 of Rest for a total of 8 rounds for each movement below.  
  • No extra rest between movements.  
  • Complete all eight rounds of the Row before moving onto the Kettle Bell Swings and so on.  
  • Your score is the total number of reps completed overall.

Row (Calories)

KB Swing (Chest Height, You choose the weight)tabata kb swing

AbMat Sit Up

DB Snatch (Alternate each arm every rep, You choose the weight)

Today’s Rowing WOD is great for testing your aerobic capacity and mindset.  How hard can you push yourself when things get tough?  Focus on breathing and rhythm throughout all the movements.  Try to maintain a consistent pace and complete the same number of reps each round.  A good challenge for the rowing portion would be to row one calorie per stroke.

tabata sit up

In all of the movements be efficient and keep good form.  During the KB Swing and    DB Snatch stay connected to the floor and keep good posture.

When things get tough just tell yourself “Tabata what?  Tabata Yeah!!!” and get some more reps.

Have fun and post your total number of reps along with the weight you used to comments.tabata db snatch