Tag Archives: recruitment patterns

Rest Day 5/23/13: Check your Technique – Use the Force Curve! – Share Thoughts

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Rest Day 5/23/13:

℅ Concept2.com - Come learn al about the force curve June 8-9 at CrossFit Boston!

℅ Concept2.com – Come learn al about the force curve June 8-9 at CrossFit Boston!

Check your Technique – Use the Force Curve!

What do you need work on?

Set the monitor to display the force curve during your next warmup to really dial in body awareness and technique.  Below is a video I took of :30 pieces that were programmed in January.  Listen carefully and you might hear me calling hustles for each Renegade to continue working on the changes they addressed in their warmup.

Use today as an active rest day and take 15 minutes to row light and focus on form.  Make everything feel smooth.  Watch your power curve on the monitor, is it a smooth inverted parabola?  Where’s the peak?  Throw in some pauses on different parts of the recovery.  Be in control of your stroke at all times and maintain good posture.  If you find something that seems jerky or out of control try to change it and make it different.  Experiment a little and have some fun!

Share your thoughts to comments.

Rowing WOD 5/17/13: 5RFT – 100m Row, 8 WB, 6 CTB, 4 Pistols, 2 KB Snatch – Post Time

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Rowing WOD 5/17/13:

Look Familiar? If you can do a pistol you can get into a rowing shell!

Look Familiar? If you can do a pistol you can get into a rowing shell! Try it at the CrossFit Rowing Course June 8-9!

5 Rounds For Time …

100m Row

8 Wall Balls (20/14 lbs to 10 ft target)

6 Chest To Bar Pull Ups

4 Pistols Each Side (Single Leg Squats, 4 each side)

2 Kettle Bell Snatches Each Arm (1.5/1 pood)

Today’s Rowing WOD is an opportunity for athletes to get a taste of what Regional Competitors will be fighting through on Saturday morning.  Rather than throw a ton of volume at you, I wanted to give everyone a chance to move quickly with high skill.  Warmup each movement and focus on a couple of cues that will dial in the skill of the movement and make it easier in full blown competitions like Regionals.

Feel suspension in the legs for the 100m Row and see if you can finish it in 10 strokes.  For the Wall Balls focus on the timing of the hips and legs so that you save your energy and can remain accurate.  Hit that target every time.  During the chest to bar pull ups try to find a rhythm that can be maintained and controlled for all 6 reps unbroken.  In the pistols be smooth without hesitating at the top or bottom.  During the Kettle Bell Snatches anticipate where the bell is going and be quick with your hand as you punch through to meet it at the top without banging your wrist.

Practice the transitions in between each movement.  Get technical, move well, push the pace, and have fun.  Should be a quick little burner!

Post your time to comments!

Rest Day 5/16/13: What will you be looking for at Regionals? – Share!

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Rest Day 5/16/13:

Rowing Warmup at CFB

Rowing Warmup at CFB

What will you be looking for at Regionals?

Rowing takes place in the first event for both individuals and teams at Regionals this weekend.  Can you tell from a distance who is crushing it and will hop off the erg first?  What does their form look like?  Is it smooth, continuous motion?  How’s the posture? When are they breathing?  What’s the stroke rating?  Does it look efficient?  If you see something that looks good and is working, figure out why it’s working and perhaps try it yourself next time you’re in the gym.

If you want to learn more about your form and how to help others you should think about attending a CrossFit Rowing Trainer Course.  CrossFit Boston will be hosting one June 8-9.  On Saturday we’ll be in the gym and on Sunday we’ll be on the Charles River.  Register Here!

Rowing WOD 4/29/13: 2 x 15min Power and Ratio – Post Distances

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Rowing WOD 4/29/13:

2 x 15min w/ 5min Rest …

  • 5′ @ 20 s/m
  • 5′ @ 22
  • 3′ @ 24
  • 2′ @ 26

5min Rest

  • 2′ @ 26 s/m
  • 3′ @ 24
  • 5′ @ 22
  • 5′ @ 20

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.  In the second 15 minutes the stroke rating is going to decrease.  Try to get ratio and keep the power up.  Don’t let the split jump up.  Focus on pushing the legs down faster and taking longer on the recovery.

Post your distance rowed each piece!

Rowing WOD 4/26/13: EMOM10 − 10 Calories, Max KB Swings – Post Total Swings

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Rowing WOD 4/26/13:

Come compete in a Rowing WOD at the CrossFit Rowing Course June 8-9 in Boston!

Come compete in a Rowing WOD at the CrossFit Rowing Course June 8-9 in Boston!

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.