Rest Day 3/31/13:
Happy Easter!
I hope everyone enjoys Easter Sunday and can spend some time with family and friends. Share if you do anything fun including family mobility or active recovery. Perhaps challenging your family to an Erg Relay?
All the Best!
Coach Pat
Rest Day 3/28/13:
Will you be at the CrossFit Rowing Course June 8-9 in Boston?
This weekend athletes and trainers from around the Northeast are coming to CrossFit Boston to get their Level 1 CrossFit Certification. They’re interested in learning more about CrossFit and taking their knowledge to the next level so they can share their love and passion for constantly varied, high intensity, functional movement with their family, friends, and community.
Sculling
If you feel the same way about Rowing, especially when combining it with CrossFit, then you should come get some knowledge too! CrossFit Boston will be hosting a 2-Day CrossFit Rowing Trainer’s Course June 8-9. On Saturday CrossFit Rowing Coach Shane Farmer will be dropping some know-how on the erg and on Sunday all participants will get a chance to take their new-found knowledge to the water at Community Rowing.
Register Now before it fills up!
Rest Day 3/24/13:
How does your gym setup the ergs during a Rowing WOD?
Do they all get thrown in a line? End to End? In a Circle? Does each person get an erg in a predefined grid on the floor like a competition? Does it depend on the workout or class structure? Does it depend on the number of ergs? Does it matter?
Would you like to learn the most efficient way to arrange the ergs in your gym during certain Rowing WODs? Would you like to know the best way to arrange them for teaching the stroke to different sized classes?
Come to the CrossFit Rowing Trainer Course in Boston from June 8-9. CrossFit Rowing Coach Shane Farmer will be running the course on Saturday at CrossFit Boston Iron and Grit and then everyone will learn to apply their skills on the water at Community Rowing Inc. on Sunday.
Click here to learn more and register!
Let us know if you have any questions or need any help!
Rowing WOD 2/27/13:
4 Rounds For Time …
400m Row
20 Push Ups
10 Box Jumps (30/24 inches)
To game a WOD or not to game a WOD… Last week we did a fun Rowing WOD that started and ended with the erg. The middle of that workout included decently heavy snatches, which are one of the most complex lifts. They must be respected on their own and especially in the middle of a WOD. One of our regular Renegades from across the country posted his time and apologized for having gamed the rowing portion. He posted a great score and I say no apology needed.
Lately, I’ve been thinking about that instance as I watch everyone attack these WODs. The
ability to feel your body pre, during, and post WOD is invaluable. Is it under a lot of stress? Has it recovered with enough sleep and nutrition? Are you feeling great? These are questions you need to be asking yourself on a regular basis and the answers will play into whether you decide to game a WOD or go all out from 3,2,1, GO!
When approaching a Rowing WOD or any WOD for that matter it helps to develop a game plan just like a 2k race plan. It may be, that you feel great and are looking for a solid training day, so you decide to go hard and see how long you last. On the other hand it may be a competition with more WODs to come later in the day, or perhaps it’s preparation for the Open and the Games that are coming up. Lastly, you may know that you could execute the rowing portion as prescribed, but you want to tackle the other movements, for example the snatch in last weeks WOD. I believe that’s what our Renegade had in mind and that’s totally fine as long as you know your plan, you commit to it, and you execute.
In today’s Rowing WOD you will have to decide again whether to game it or just go all out.
Mike w/ nice Preparation on the recovery!
If you are training to drop your 2k time under 7 or 8 minutes I’d love for you to have a game plan. Look back at last Thursday’s 6x400m intervals and see what you were able to hold. If you held your 2k race pace for every piece then perhaps you try to do the same here. If you know push ups and box jumps will drain you, then commit to a game plan that allows for some slippage. Do the first piece at 2k pace, second piece at a split of 2k+5, third at 2k+7, and fourth at 2k+5. If you’re still just getting into rowing then work on pulling a consistent split, maintaining form when it gets tough, and be efficient.
Post your time, game plan, and whether or not you executed to comments!
Rest Day 1/24/13:
Some friends doing something different on a Saturday morning! Competing against another gym!
Get out and do something different!
It’s to easy during the winter months and during training in general to become narrow-minded and trapped in a routine of the same old, same old. Sometimes we need to break the cycle, even if the cycle is going well, to refocus and make even more progress toward our goals. Today’s challenge is to enjoy some active rest and recovery. Get out of your gym or house and do something different. Go for a walk/hike, cross-country ski, run, bike, swim, play a game/sport, try yoga, walk up and down the stairs in your building, treat a friend to a hot meal, or simply stop everything, lay down for 5 minutes, and do nothing but relax and focus on your breathing without thinking about anything else.
If you have any revelations, great experiences, or you simply had some fun, share it with the community in a comment!
Renegade Rowing 