Tag Archives: recruitment patterns

Rowing WOD 10/10/14: 6RFT – 250m Row, 15 Wall Balls, 1min Rest – Post Time and Splits

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Rowing WOD:

BC Men's Crew getting after some Wall Balls earlier this season

6 Rounds For Time

250m Row (@2k – 2 Pace)

15 Wall Balls (20/14)

1min Rest

Wall balls are great because they’re a pushing movement to counteract the pulling on the erg, but even more important they can mimic the explosiveness and rhythm of the rowing stroke.  During the drive phase of a wall ball you’re driving through the heels and finishing on the toes with full extension of the hips.  As soon as the ball leaves your hands you begin the recovery just like in rowing and your body has a second to gather itself, find balance, breathe, and then begin to load up the legs for the next drive as you catch the ball and sit back into a squat.  In competition you may be focused on cycling through them and bouncing out of the bottom, but in training you can focus on being smooth and adding some control on the way down.  This will give you a sense of the feeling you need during the recovery on the erg.  When rowing we want to stay light on the foot-stretchers as we swing and slide up to the catch.  Just as we approach the catch we should feel the weight start to come on to the big toe/balls of our feet.  Then when we’re ready to connect the chain to the fly-wheel and drive we put all of our weight on the footboards and push through the whole foot trying to suspend from the handle.  As you warmup for Today’s Rowing WOD try to feel these things.  Gaining awareness of our bodies as we move through full range of motion is key to mastering all of the general physical skills we’re developing.

Post your Time to comments!

Rowing WOD 10/3/14: Row2k, 15 Bench Press, Row1k, 10 Bench, Row500m, 5 Bench – Post Time and Splits

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Rowing WOD:

Renegade Rowing Team after launching for the Rumble on the River

Complete for time …

2k Row, 15 Bench Press (135/95 lbs.)

1k Row, 10 Bench Press (185/125 lbs.)

500m Row, 5 Bench Press (225/155 lbs.)

Last weekend we re-tested our 5k.  If you didn’t get a chance to fit it in, try to do so this week.  At the end of October, as the Fall Head Race Season draws to a close on the water, we will perform a testing week to hit various distances and lifts.  This will let us know where we’re at for the year and what to start working towards this winter.  Keep fitting in mobility wherever you can and training hard.  It will pay off!

Today’s Rowing WOD comes from CrossFit Boston.  We performed this during regular classes in the gym and I just had to give you all a shot at it.  A good goal would be to complete this in under 20 minutes.  Scale the Bench Press accordingly and be safe if you don’t have a spotter.  Focus on keeping a big chest with shoulders pinched and pinned to the bench.  Make the Bench a full body lift by engaging and using everything to perform each rep.  Crush that bar in your hands and break it in half as you perform the lift. The sweet spot you should touch on the bench is the same sweet spot you’re looking to touch with the handle every time you finish the stroke, the sternum for men or bottom of the sports bra for ladies.

We’ve done this rowing sequence before.  Look back to see what you got for each piece in your workout log.  Remember there is work to be done in between, so you may need to adjust your goal splits a little.  Try to shoot for a pace of 2k+3 for the 2k, 2k pace for the 1k, and whatever you have left for the 500m.  Focus on breathing in the 2k, using the legs in the 1k, and being smooth with a higher stroke rate during the 500m.

Have fun and get after it!

Post your time, loads, and splits to comments!

Rowing WOD 10/1/14: 6RFD – 7 Thrusters, ME Row – Post Total Meters Rowed

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Rowing WOD:RR Thruster

6 Rounds for Distance

1:30 On, 1:30 Off

7 Thrusters (95/65)

Max Effort Row

Score is Total Meters Rowed

Today’s Rowing WOD is an opportunity to pick up the intensity and push yourself.  Each round you’ll have 1 minute and 30 seconds to complete 7 thrusters and then row as many meters as possible.  Keep track of how many meters you row each round.  During the rest control your breathing and get focused on the next round.  As you fatigue be sure to keep a solid core in both the thruster and the row.  Don’t collapse, keep a big chest, and use those legs!

Post your total meters to comments.

Rowing WOD 9/24/14: RR Warm-Up, Speed Deadlifts, Ball Slam Metcon, RR Warm-Down – Post Load, Reps, Score, and Splits

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Rowing WOD:

1. 2k Row @5k+7

Deadlifts w/ BC Men's Crew

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Deadlift @40% of 1RM

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 10min

  • 6 Split Squat Jumps
  • 5 Push Ups
  • 5 Box Jumps (24/20 in.)
  • 5 Ball Slams (20/15 lbs.)

5. 1 Mile Run (easy pace)

6. 2k Row @5k+7

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for power and speed on the drive.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your load and number of reps for the Deadlift, time for the metcon, and splits held for the rowing and running.

Rowing WOD 9/23/14: 6x3min w/ 2min Rest – Post Splits

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Rowing WOD:

The 2013 RRT in one of the Fall's first Head Races on the Charles!

6 x 3min w/ 2:00 Rest

  • 1st/2nd @5k+2 Pace
  • 3rd/4th @5k Pace
  • 5th/6th @5k-2 Pace

We performed this Rowing WOD back in July with a focus on executing our 1k Pace.  Today is a day to dial in your pacing for the 5k Test we have coming up this weekend.   This will get tough with negative splits, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next test.  Fall Championship Regattas are right around the corner.  Are you ready?

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your race and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your goal split for each piece and the average 500m splits for each piece to comments!