Tag Archives: recruitment patterns

Rowing WOD 4/25/14: EMOM10 − 10 Calories, Max KB Swings – Post Total Swings

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Rowing WOD:

BC Men's Rowing getting after some KB Swings!

BC Men’s Rowing getting after some KB Swings!

Every Minute On The Minute for 10min perform …

10 Calorie Row

Max KB Swings (1.5/1 pd) (As many as possible before the next minute)

Today’s Rowing WOD is an opportunity to focus on connection and suspension.  Have good posture and try to suspend off of the seat with each stroke.  Feel weightless on the seat but keep the forces horizontal so the seat stays with you.  If you can combine this feeling with good connection between the seat and the hands at the beginning of each drive you will have infinite power!  Good connection means you’re seat and hands change direction together and move at the same rate.  They should cover the same amount of distance in the same amount of time during the first part of the drive.  Feel for connection and suspension and crush this workout.

To get a high score you’ll need efficiency in both the rowing and kettle bell swings.  For the swings stay back on the heels, use the hips to move the weight, and keep a solid posture.  Imagine you’re spreading the floor as you load the hips and drive through the heels.  The kettle bell swing is a great tool to develop the glutes and hamstrings which are needed during the middle of the drive when we get our heels down.  Try to feel the same activation when you get back on the rower and fight for smooth suspension.

Have fun and post the total number of kettle bell swings you complete over the course of workout.  If you can, it might also be nice to see the number of swings per round to see consistency.

Rowing WOD 4/24/14: 3RFT – 500m Row, (21-15-9) Push Ups, (21-15-9) Power Cleans – Post Time and Game Plan

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Rowing WOD;

Working the skill of Suspension with athletes from MSCF!

Working the skill of Suspension with athletes from MSCF!

Complete For Time…

500m Row

21 Push Ups

21 Power Cleans (95/65 lbs.)

500m Row

15 Push Ups

15 Power Cleans (95/65 lbs.)

500m Row

9 Push Ups

9 Power Cleans (95/65 lbs.)

Today’s Rowing WOD is a perfect opportunity to take advantage of ratio and suspension.  Come up with a game plan that you can focus on and execute when the pain starts to kick in.  For the first 500m try sticking to a 28 stroke rating with good suspension to keep your breath and take advantage of your fresh legs.  Whatever you hold for a split, your goal will be to hold that split for the second and third rounds.  Each time you return to the erg your legs will be a little more gassed, so focus on keeping suspension, but rowing at a higher stroke rating to make the same split feel lighter.  For example, if you row the first 500m at a stroke rate of 28 s/m and a split of 1:50 /500m, then try the second 500m at a stroke rate of 30 s/m, and the third 500m at a stroke rate of 32 s/m.  If you aim for the same split of 1:50 /500m for both, the pressure exerted on the handle should feel lighter and easier to maintain.  Once you finish rowing be sure to practice a quick release and fall to the floor to begin your push ups.  For the push ups be sure to stay fresh and avoid going to failure so that you can keep moving and not wait around for your muscles to recover.  On the power cleans use your hips to move the weight and focus on fast elbows.

Have some fun creating a game plan and get after it!

Post your time to comments along with how you attacked this one!

Rest Day 4/20/14: Where should we gather during the stroke? – Share

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Gather just before sliding forward.

Where should we gather during the stroke?

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 4/18/14: 7RFD – 1min On, 1min Off w/ 1 Bear Complex – Post Total Distance

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Rowing WOD:

Throwback to the UVM Crew Days!

Throwback to the UVM Crew Days!

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.

Rest Day 4/17/14: 5min SlowMo Rowing – Where does the stroke end?

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Where does the stroke end?

What daily drills do you utilize to be more efficient?

What daily drills do you utilize to be more efficient?

When thinking about the stroke should there be any stops or starts?  Does the handle and seat ever stop moving?  If so where is it ok?

Ideally the rowing stroke is a cyclical motion that is fluid and dynamic without end.  When thinking of the finish you should be thinking of releasing the pressure on the handle and smoothly changing directions quick and clean.  The only time the seat should pause is when you have pushed the legs down and are finishing the stroke.  A stable base is needed to swing the arms and body through with power and rhythm.  However, even as you swing forward to recover the seat will move a little bit as you push the hips backwards to prepare your body for the next catch.

If you have time today, take 5 minutes to row in super slow motion feeling and thinking about the timing of the seat and hands.  Your goal in developing an efficient stroke should be smooth, continuous motion without pause or hesitation.