Tag Archives: new sport

Rowing WOD 1/25/13: “Farm Erg” – 4RFT – 1k Row, 100m Farmer’s Carry – Post Time and Splits

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Rowing WOD 1/25/13: 

“Farm Erg”

How will you carry the erg?

How will you carry the erg?

4 Rounds For Time

1k Row

100m Farmer’s Carry (w/ Erg if Possible; otherwise {1.5/1 pd} each hand)

The Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

I know this might be hard in the colder parts of the country, but if by chance it’s warm enough and you have an area to walk 100m with the erg then do it!  Otherwise you can sub a farmer’s carry with kettle bells in each hand.

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 1 or 2 split seconds.  In other words, row each piece at a pace of 2k+1 or 2k+2.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check here to find out how to update this feature on your monitor.

Post your time and splits.  Let us know how you carried the erg!

Rowing WOD 1/23/13: 2RFT – 1k Row, 20 Ball Slams, 30 Air Squats – Post Time

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Rowing WOD 1/23/13:

Mike and Mike attacking the 2k at the RRL

Mike and Mike attacking the 2k at the RRL

2 Rounds For Time:

1k Row

20 Ball Slams (20/10 lbs)

30 Air Squats

As we dial everything in during these last few weeks of training for CRASH-B’s we’re looking to build confidence and really attack each workout.  The intervals we’ll see in the coming weeks will be shorter with a focus on intensity to give us the crisp execution and control we’ll need come race day.  That being said we need to keep a handle on maintaining form and efficiency over longer distances and time domains.  The Rowing WODs that couple other functional movements will involve longer rowing pieces and time domains like today.  This will allow us to be mentally prepared to push through the pain and glory of that 7-8 minute 2k.

In today’s Rowing WOD have a plan for each 1k.  If you can execute a good race start and hold your 2k race plan through the first piece you’ll be set up to crush this workout.  Be sure to achieve full range of motion on the ball slams and air squats.  Get the ball as high RR Ball Slam1above your head as possible before slamming it to the ground.  Catch it on the bounce and cycle through them continuously for the fastest time.  Going into the second 1k accept the fact that your shoulders and legs maybe on fire.  Pick a split that you can consistently hold through the first 500m and then bring it down after that.

Post your time to comments along with how you executed your race plan for each 1k.

Rowing WOD 1/22/13: Max Pressure 2x1k, 2x500m, 2x250m – Post Splits

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Rowing WOD 1/22/13:

Max Pressure

Competitors crushing it on Saturday at the Third Race of the Renegade Rowing League!

Competitors crushing it on Saturday at the Third Race of the Renegade Rowing League!

2 x 1k w/ 4:00 Rest

2 x 500m w/ 2:00 Rest

2 x 250m w/ 1:00 Rest

Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it?  Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff?  Well snap out of it and hit that WOD hard next time.  High Intensity is your ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 4min rest, 1k, 4min rest, 500m, 2min rest, 500m, 2min rest, 250m, 1min rest, 250m, 1min 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 s/m) 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.

Props to all competitors at the Renegade Rowing League on Saturday!

I just wanted to say thank you again to all of the rowers from CrossFit Boston, Renegade Rowing Club, and North Shore CrossFit that came out to compete in the third race of the Renegade Rowing League.  We had 8 out of 10 personal records and everyone walked away with a piece of Renegade Rowing Gear!  Below are the results and a video of the competition from Saturday.  Congratulations to all and we’ll see you at CRASH-B’s next month!

Renegade Rowing League 2012-13

Rowing WOD 1/21/13: “Spicy Steady State” – 2 x 15min w/ 4min Rest – Post Total Meters

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Rowing WOD 1/21/13:

Thanks to all those that competed at the Renegade Rowing League on Saturday!

Thanks to all those that competed at the Renegade Rowing League on Saturday!

“Spicy Steady State”

2 x 15min w/ 4min Rest

Complete Each 15min as Follows:

  • 4MIN @ 24, STEADY
  • 1MIN @ 28, FULL PRESSURE
  • 4MIN @ 24, STEADY
  • 1MIN @ 30, FULL PRESSURE
  • 4MIN @ 24, STEADY
  • 1MIN @ 32, FULL PRESSURE

Steady state rowing is good for building aerobic base and rhythm.  However, it can be easy to get lazy and slump, compromising your posture and inviting overuse injuries.  Today’s Rowing WOD is an example of “Spicy Steady State” and allows you to keep your focus throughout the piece.  During the four minutes steady try to focus on one technique fix or breathing.  Then when you bump up the intensity for a minute, see if you can apply that technique fix to pulling lower splits at full pressure.

Post your total meters rowed to comments!

Rowing WOD 1/19/13: Renegade Rowing League – 2k Row CRASH-B Style – Post Results

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Rowing WOD 1/19/13:

Renegade Rowing League is Back!

Renegade Rowing League is Back!

Renegade Rowing League

2k Row CRASH-B Style

* If you’re in the Boston Area come to CrossFit Boston Iron and Grit at 114 Western Ave in Allston, MA at 8am to compete Head to Head CRASH-B Style.  There’s a $10 Entry Fee and Winner’s get the new Renegade Rowing T-Shirt as well as the pride of knowing they can drop the hammer on game day.

** If you’re not in Boston then grab your friends, hook as many ergs together as you can using the RACE VENUE SOFTWARE FROM CONCEPT2, and then race each other for 2,000 meters.  Put something up for grabs, like a shirt or a meal, for the winner!

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 the third of a monthly series of 2k competitions called the Renegade Rowing League.  Once a month Renegade Rowing will hook up all of the ergs at CrossFit Boston and host a 2,000m indoor race.  Anyone is welcome to come test themselves to see how they stack up.  Each month their will be a different prize.  This month it is a new Renegade Rowing T-Shirt inspired by CrossFit Boston Iron and Grit.

If you have access to more than one erg and can get a group of friends together to compete you can join in on the Renegade Rowing League as well.  Take a picture of everyone racing and then email it and the results to pat@renegaderowing.com.  I’ll post the picture and results of your race and include everyone that competed in the Renegade Rowing League.  All those that compete in the Renegade Rowing League have a shot at the prize for the month if they win their race category.  The Renegade Rowing League will use the same event categories as CRASH-Bs.

No matter what!  Post your 2k results to comments!