Tag Archives: row 2k

Rest Day 12/23: With regards to Rowing (the sport and/or your stroke), what would you ask for from Santa?

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Rest Day 12/23:

With regards to Rowing (the sport and/or your stroke), what would you ask for Santas Rowingfrom Santa?

Christmas is in a couple of days.  Have you told Santa what you would like?  The sport of rowing has been growing rapidly over the last couple of years.  There have been many new innovations, races, and participants.  What would you like to see with regard to the sport of rowing?  A new boathouse down the road?  Rowing on the water as part of the CrossFit Games? Rowing on TV?

While you’re at it, what would you like to improve about your own rowing?  Would you like to find new hamstrings under the tree?  Or perhaps a stronger back?  How about a training partner that motivates you and holds you accountable?

Please share what you want for Christmas for the sport and for yourself!

I for one would love to see rowing on the water added to the CrossFit Games in 2013!

Rowing WOD 12/22: 4 x 1k w/ 2:30 Rest – Post Fastest and Slowest Times

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Rowing WOD 12/22:

4 x 1k w/ 2:30 rest

Mike T. hitting a good Catch Position!

Mike T. hitting a good Catch Position!

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.  Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next rowing WOD. Below are some goals and times to think about.

Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

Rowing WOD 12/21: 4RFT – 500m Row, 10 Deadlifts 225/155 – Post Time

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Rowing WOD 12/21:

4 Rounds For Time

500m Row

10 Deadlifts 225/155

Melissa from CFB demos the setup for a Deadlift

Melissa from CFB demos the setup for a Deadlift

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Drive through the heels!

Drive through the heels!

Post your time to comments.

Fully extend the hips at the top

Fully extend the hips at the top

Rowing WOD 12/19: AMRAP9 − 250m Row, 6 Shoulder to Overhead – Post Score

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Rowing WOD 12/19:
Get After It!

Get After It!

As Many Rounds As Possible in 9 minutes of …

250m Row
6 Shoulder to Overhead (155/105 lbs.)
Today’s Rowing WOD is an opportunity to push your 2k pace in a competition and work on your efficiency using the legs.  Whenever we go from the shoulder to overhead there are three options, the shoulder press, the push press, and the push jerk.  A fourth option would be the split jerk, but the push jerk tends to be faster.  For today’s WOD try to hold your 2k split for each 250m piece.  As you transition from the erg to the barbell manage your rest and control your heart rate with deep breaths.  Your goal should be to go unbroken with a push jerk for all 6 reps.  Save your arms for the rowing and focus on speed and power with an aggressive dip-drive-redip using the legs and hips.  Catch the bar with locked out arms rather than pressing it the last couple of inches.  Your score will be the number of rounds complete plus any additional reps.
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Post your score to comments!
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Rowing WOD 12/18: 8 x 500m w/ 2min Rest – Post Splits and Share your Focus

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Rowing WOD 12/18:

The Ladies getting after it at the Renegade Rowing League!

The Ladies getting after it at the Renegade Rowing League!

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!