Tag Archives: new sport

Rowing WOD 4/23/13: 6 x 750m w/ 2min Rest – Post Splits

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Rowing WOD 4/23/13:

Get Certified and Learn to Row on the Water! Sign Up for the CrossFit Rowing Course June 8-9!

Get Certified and Learn to Row on the Water! Sign Up for the CrossFit Rowing Course June 8-9!

6 x 750m w/ 2min Rest

  • 1st & 2nd @2k Pace (w/ Start)
  • 3rd @2k+5
  • 4th @2k+3
  • 5th @2k+1
  • 6th @2k (w/ Sprint Finish)

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 750m of work and 2 minutes of rest.  Use the first two pieces to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all six pieces.  Write down the splits you would like to hold (ex: 2:00, 2:00, 2:05, 2:03, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

Regionals are a month away.  Will there be a 2k?  Better get ready just in case.  For those of you lucky enough to be competing at Regionals, and those that look forward to competing at some point this year, we will be testing our 2k on Saturday, May 11th.  If you can hit a few of these Rowing WODs every week from now until then you will be ready to crush it.  You will know your splits and what to hold during Rowing WODs at Regionals and other competitions this summer.

Post your Average 500m Splits for each piece to comments.

Rowing WOD 4/22/13: “Earth Worm” – 2x14min varying rates – Post Distance

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Rowing WOD 4/22/13:

“Earth Worm”

Imagine doing this Rowing WOD on the water! CrossFit Rowing Course June 8-9

Imagine doing this Rowing WOD on the water! CrossFit Rowing Course June 8-9

2 x 14min w/ 4min Rest as follows …

  • 2min @20 s/m
  • 2min @24
  • 2min @22
  • 2min @26
  • 2min @24
  • 2min @28
  • 2min @26

Today’s Rowing WOD is an opportunity to work on your rhythm and ratio.  Focus on controlling your recovery to hit the prescribed stroke rating.  If you need to work on adding a gathering point as we talked about yesterday be sure not to stop.  Make it a slower, rhythmic, controlled motion as you come forward toward the catch.  Also, try to keep the pressure up.  Every time the rating goes up your split should go down.  If done properly you should finish pulling consistently faster splits every stroke then you did at the beginning of the piece.

Post your total distance to comments and share your thoughts on varying the stroke rating.

Rest Day 4/21/13: Where should we gather during the stroke? Share!

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Rest Day 4/21/13:

Gather just before sliding forward.

Gather just before sliding forward.

Where should we gather during the stroke?

Come find out at the CrossFit Rowing Course being held at CrossFit Boston and Community Rowing Inc. June 8-9.

When performing cleans or snatches in a wod with moderate weight it is possible to touch and go.  In order to touch and go there is a gathering point just above the knee when returning the weight to the floor where athletes lock in their posture and prepare their body for the next repetition.  When rowing on the water many coaches talk about body preparation by half slide to be ready for the catch.  This usually involves thinking about or feeling a gathering point as the bodies swing forward out of the finish so that everyone in the boat can get together and time the catch correctly.  When rowing by yourself on the erg it is possible to slow yourself down on the recovery and gather yourself and your body preparation as you start to slide forward toward the next catch.

Take 5 minutes today to row nice and slow and see where you tend to gather yourself.  Too often competitors or athletes in the gym gather at the finish and dump their weight to the floor.  Instead think about the finish as a continuous movement and put a gathering point just after you swing the body forward and begin your slide.  This will save energy, improve your sequencing, and make everything much smoother.

Rowing WOD 4/20/13: Max Pressure 2×1.25k, 2x700m, 2x300m – Post Avg Splits

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Rowing WOD 4/20/13:

Max Pressure

2 x 1,250m w/ 5:30 Rest

2 x 700m w/ 3:30 Rest

2 x 300m w/ 1:30 Rest

Learn how to use the Concept2 Performance Monitor! Register for the CrossFit Rowing Course June 8-9 in Boston!

Learn how to use the Concept2 Performance Monitor! Register for the CrossFit Rowing Course June 8-9 in Boston!

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity, something everyone strives for in developing elite fitness.  Set the monitor for Intervals Variable and input 1,250m , 5:30 rest, 1,250m, 5:30 rest, 700m, 3:30 rest, 700m, 3:30 rest, 300m, 1:30 rest, 300m, 1:30 rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and SR) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits to comments.

Rowing WOD 4/19/13: 7RFD – 1min On, 1min Off w/ 1 Bear Complex – Post Total Distance

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Rowing WOD 4/19/13:

7 Rounds For Distance …

1:00 Row for Meters

1:00 Rest w/ 1 Bear Complex @135/95 lbs. as follows

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Today’s Rowing WOD is an opportunity to push your 2k pace and put together all of the movements you’ve been training with the barbell.  Try to hold your 2k pace each round for as many rounds as possible.  If you can row sub 2k pace then do it!  For the Bear Complex you can combine movements if you are smooth.  For instance it could be a squat clean thruster into a behind the neck thruster if you’re proficient at the weight you’ve chosen.  Be sure to scale the weight as necessary so that you can complete the bear complex within a minute and start the next round on time.  Set the erg for Intervals Time, 1:00 of work and 1:00 of rest.  At the end of the workout you can look back at the memory and see all 7 minutes to total your distance and get your score for the day.

Post your total distance and the weight you chose for the Bear Complex to comments.