Tag Archives: row 2k

Rest Day 1/13/13: What are you doing to improve efficiency and performance in competition this year?

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Rest Day 1/13/13:

Attendees at last years CrossFit Rowing Trainer Course in VT

Attendees at last years CrossFit Rowing Trainer Course in VT

What are you doing to improve efficiency and performance in competition this year?

Deliberate practice makes perfect, but sometimes you need to get out of your garage or out of your box to gain more knowledge and improve your skills.  This is the first of many posts I’ll be offering up to the world that will highlight amazing opportunities to get out of your normal routine, learn something new, and have some fun.

On June 8th and 9th CrossFit Boston will be hosting a two-day CrossFit Rowing Trainer Course.  Head Coach Shane Farmer will be at CrossFit Boston on Saturday to give everyone the knowledge they need to improve their rowing and teach it to others.  On Sunday I will be helping the folks at Community Rowing Inc. teach everyone to scull and row on the water.  It will be a blast, so sign-up early before it fills up!

Register Here!

Learning to Scull at CRI!

Learning to Scull at CRI!

Also, to help promote the CrossFit Rowing Cert., Renegade Rowing has developed a two-hour Renegade Rowing Workshop to give your box a taste of what they will learn at the certification and improve their performance in training and competition.  If you own a box or would like to see a workshop at your gym this winter and spring, shoot me an email at Pat@RenegadeRowing.com and we can set it up.  I’ll have more details about the Renegade Rowing Workshop up on the site soon.

Let me know if you have any questions, register for the CrossFit Rowing Trainer Course in Boston, and have a great day!

Rowing WOD 1/12/13: 4 x 2:00 w/ :30 Rest – Post Splits

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Rowing WOD 1/12/13:

Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop!

Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop!

4 x 2:00 w/ :30 Rest

  • Race Pace
  • Execute Race Plan

Today’s Rowing WOD is all about executing your race plan and sticking to your splits.  For the first piece come out fast with a good start and then 7 to 10 quick strokes.  Then be sure to settle right to the pace you’d like to hold for the first 500m of a 2k.   For the second and third pieces paddle into them and hold strong at your ideal race pace.  Imagine they are the second and third 500m of the race.  During the 30 seconds of rest paddle lightly, take deep breaths through your nose, and try to bring your heart rate down.  For the last piece hold steady at your race pace and then sprint out the last 30 seconds like you’re sprinting for the finish line.  Have positive mental cues ready for all 4 pieces just like during the race.  There is no room for negativity or “I can’t…” phrases.  They won’t help you.  Just sit up, breath, push the legs down, swing, have quick hands, and attack.  Each stroke is an opportunity to spin that flywheel a little faster and each piece an opportunity to get yourself that much closer to a personal record.  Get hungry and get after it!

Post your average 500m splits for each piece to comments.

Rowing WOD 1/11/13: 3RFT – 500m Row, 10 StO, 10 Hollow Rocks, 20 Ball Slams – Post Time and Avg Splits

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Rowing WOD 1/11/13:

3 Rounds for time…RR Hollow Rock1RR Hollow Rock2

500m Row

10 Shoulder to overhead (155/105)

15 Hollow Rocks

20 Ball Slams (20/10)

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.  The 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 same RR Ball Slam2amount.  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 1/9/13: 5RFT – 250m, 10 PU on DB, 10 DB HSC, 10 DB StOH – Post Time and Splits

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Rowing WOD 1/9/13:

5 Rounds for time…

250m Row
10 Pushups on Dumbbells
10 DB Hang Squat Cleans 45/30
10 DB Shoulder to OH 45/30

Checkout everyone's preparation for the catch!

Checkout everyone’s preparation for the catch!

1:1 Work to Rest Ratio Each Round (Do the math each round!)

In order to develop elite fitness we must develop our core and powerful hip extension.  An athlete must be able to hold a strong posture and move efficiently through the hips when transferring force through the core.  Today’s Rowing WOD will not only train and test our core, but bring attention to the shoulders and lats, which must be strong to hold a good posture and transfer force efficiently.  Be sure to grab a lacrosse ball afterward and roll out the front, side, and back of your shoulders for at least three minutes on each arm.  You will be sore if you don’t.

The goal for the 250m pieces should be to hold your ideal 2k split or faster.  Don’t worry, the 1:1 rest allows you to hit it hard and go all out each round.  The push ups are meant to be a deficit push up, so your chest should touch the floor below your hands.  If you are still developing your push up, add an abmat or two to limit the range of motion and scale down.  Focus on keeping the shoulders away from the ears and lats engaged.  On the Hang Squat Cleans and Shoulder to Overhead movements be sure to use your hips to move the weight in order to save your arms.  Keep active shoulders overhead!

Anja and Alex pushing each other!

Anja and Alex pushing each other!

Last but not least you will need to do some math.  The biggest improvement you can make in rowing and racing a 2k is mastering your mental capacity.  If you can stay sharp and use your mind even when fatigued, you can execute a race plan and push yourself through the pain.  Today’s workout requires a 1:1 Work to Rest Ratio.  That means after the first round look at the time on the clock and rest that amount of time.  For the second round, remember what time you start and note what time you finish.  You’ll need to subtract your start time from the finish time of round two in order to calculate the rest needed after round two.  Have a piece of paper or a whiteboard handy.  Be ready to control your breathing and think!

Post your time and average splits for the 250m pieces!

For those that have been following the blog or are new and looking for some helpful tips, below is a video I took yesterday of the Renegade Rowing Suspension Drill.  We like to use this drill to really feel what it means to suspend from the oar during the drive.  Whenever there are short pieces in a WOD suspension is key and can really be a game changer!

Rowing WOD 1/8/13: Max Pressure 15 x :20 On :40 Off – Post Fastest and Slowest Split

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Rowing WOD 1/8/13:

15 x :20 On :40 Off

Max Pressure

CFH2O at the first Renegade Rowing Workshop Sunday! More details to come!

CFH2O at the first Renegade Rowing Workshop Sunday! More details to come!

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k, which will be on January 19th at the third race of the Renegade Rowing League here at CrossFit Boston.

Post your fastest and slowest splits to comments.

The Renegade Rowing Club will be warming up with a couple of strap drills to feel and practice suspending from the oar.  If all goes well I’ll try to get some video of the drill up for everyone later this week.  Have Fun!