Tag Archives: recruitment patterns

Rowing WOD 6/16/14: 4x8min Tech Row, 3×10 Strokes – Post Focus and Distance

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Rowing WOD:J Row

4 x 8min Technique Row w/ 4min Rest

then

3 x 10 Strokes – Max Distance

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 10 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:10 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

To finish up the workout make 3 attempts at 10 strokes to see how far you can go and how efficient you can apply your power.

Post your technique focus and distance rowed in 10 strokes.  What stroke rating did you row at?

Rowing WOD 6/11/14: 3RFT – 500m Row, 10 Shoulder to OH, 15 Hollow Rocks, 20 Ball Slams – Post Time and Splits

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Rowing WOD:

RRT Getting after their first Rowing WOD on the Water last week!

RRT Getting after their first Rowing WOD on the Water last week!  Imagine doing this one on the water…

3 Rounds for time…

500m Row (@1k to 2k Pace)

10 Shoulder to overhead (155/105 lbs.)

15 Hollow Rocks

20 Ball Slams (20/10 lbs.)

Today’s Rowing WOD is an opportunity to work on moving through your hips and developing core to extremity power.  After rowing 500m you’ll be slightly gassed, so be efficient and move the barbell with your legs and hips.  The most efficient way to perform shoulder to overhead with this type of weight is a push jerk or split jerk.

RR Hollow Rock1RR Hollow Rock2The jerk allows you to jump the weight up with the legs and catch it strong with locked out arms and active shoulders.  Be ready to get under it so you don’t have to press it out overhead.

RR Ball Slam1In rowing, posture is an important skill that must be learned and developed.  Exercises like  bird dogs, curl ups, and planks will develop core stability for those long sessions in the boat.  Along with core stability, we need to be able to engage the whole core while in motion and transfer force from head to toe in a powerful manner.  Today’s Rowing WOD delivers that not only through rowing 500m, but with hollow rocks and ball slams.  On the hollow rocks everything should be tight and connected.  If a coach were to push down on your feet your hands would move up the sameRR Ball Slam2 amount.  For the ball slams get the ball as high above your head as possible and then put your whole body into slamming it to the floor.  Be sure to catch the ball on the bounce by getting low and following it to the floor.

Report your time and average 500m splits to comments.  Have some fun and get after it!

Rowing WOD 6/6/14: 3RFT – 1k Row, 20 Air Squats, 30 Sit Ups – Post Time and Splits

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Rowing WOD:

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.

Rowing WOD 6/4/14: “Tabata Yeah!” – Row, KB Swing, Sit Up, DB Snatch – Post Total Score and Weight Used

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Rowing WOD: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

Rowing WOD 5/30/14: 5RFT – 2min Row, 20 Sit-Ups, 10 Box Jumps – Post Time

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Rowing WOD:

RRT practicing the release in singles!

RRT practicing the release in singles!

5 Rounds For Time …

2:00 Row @2k+20

20 AbMat Sit-Ups

10 Box Jumps (24/20 in.)

Hello Summer!!!  It’s been a solid couple of weeks of training.  Regionals are this weekend, Memorial Day “Murph” came and went, and now some of us might be a little sore and recovering from the change in seasons.  It’s always good to keep moving even if we’re feeling sore to promote proper recovery and keep our consistency in training.  Rowing, especially after a hard day of training, is a great way to recover and warm down.  It can be very effective at flushing out metabolic waste and resetting our bodies.  Next time you hit a benchmark WOD be sure to take 5 minutes to row lightly afterwards.

Today’s Rowing WOD is all about getting some aerobic work in, executing your control on the erg, and working some skill with the box jump.  During the 2 minute row fight for control and consistency in both your form and the amount of effort you put into each stroke.  Hold a split that is 20 seconds slower than your 2k split.  Try to stay long and fluid without pausing anywhere, especially at the finish.  Those hands should come in at one speed and swing away at the same speed with no pause at the body.  Find a consistent pace for the sit-ups and be sure to achieve full range of motion.  On the box jumps try to rest on top and rebound off the floor.  No matter what land soft on the box with your knees out.  Focus on using your hands to scoop yourself out of the bottom as you jump.

Move well, be consistent, and have some fun!

Post your time and your splits for each round to comments.