Tag Archives: row 2k

Rowing WOD 11/17: Renegade Rowing League – 2k Row – CRASH-B Style – Post Time

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Testing out the Renegade Rowing League at CFB!

Rowing WOD 11/17:

Renegade Rowing League

2k Row CRASH-B Style

*If you’re in the Boston area come to CrossFit Boston at 8am and compete head to head CRASH-B Style.  Winner’s get the pride of knowing they can drop the hammer on game day as well as a sculling lesson on the water with Coach Pat.

**If you’re not in Boston then grab your friends, hook as many ergs together as you can using the Race Venue Software from Concept2, and then race each other for 2,000 meters.  Put something up for grabs, like a shirt, for the winner!

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This will be the first of a monthly series of 2k competitions called the Renegade Rowing League.  Once a month Renegade Rowing will hook up all of the ergs at CrossFit Boston and host a 2,000m indoor race.  Anyone is welcome to come test themselves to see how they stack up.  Each month their will be a different prize.  This month it is a sculling lesson on the water with Coach Pat, an opportunity to take your indoor rowing skills outdoors to the Charles River.

If you have access to more than one erg and can get a group of friends together to compete you can join in on the Renegade Rowing League as well.  Take a picture of everyone racing and then email it and the results to pat@renegaderowing.com.  I’ll post the picture and results of your race and include everyone that competed in the Renegade Rowing League.  All those that compete in the Renegade Rowing League have a shot at the prize for the month if they win their race category.  The Renegade Rowing League will use the same event categories as CRASH-Bs.

No matter what!  Post your 2k results to comments!

Rowing WOD 11/16: Partner WOD – 4RFT – 1. 500m Row 2. Shuttle Sprint, 20 Jump Squats – Post Time

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Grab your training partner and get after it!

Rowing WOD 11/16:

Partner WOD

4 Rounds For Time

Partners Alternate between

1. 500m Row

2. Shuttle Sprint, 20 Jump Squats

*Partner 1 starts with a 500m row

**Partner 2 starts with a shuttle sprint and 20 jump squats

***Whoever finishes first gets rest before having to switch stations

Rowing is an opportunity to push yourself as an individual and as part of a team.  Today’s workout is a partner wod and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints a shuttle sprint and does 20 jump squats.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  A shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time and Team Name to comments!

Checkout the Renegade Rowing League Setup!  The RRL starts Saturday at CrossFit Boston!

Rowing WOD 11/14: 12 x :40 On, :20 Off – Post Avg Split

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Who’s Ready for the Renegade Rowing League? Starts this Saturday!

Rowing WOD 11/14:

12 x :40 On, :20 Off (Race Pace)

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 12 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover.

The first three pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last three pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 12 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

Post your average 500m split and total calories to comments on our wall.

Rowing WOD 11/13: 5 x 500m w/ Equal Work:Rest – Post Avg Splits

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What’s your goal? Finals at the Garage Games?

Rowing WOD 11/13:

5 x 500m

Rest as long as it takes you to complete 500m.  

Row as follows:

  • Pieces 1 and 2: practice the start of the race plan

  • Pieces 3 and 4: practice holding race pace like the body of the race plan

  • Piece 5: practice sprinting out at 250m like the finish of the race plan

Before getting after today’s Rowing WOD I want you to recall two things.  What are you training for and who are you training with?  On Saturday we talked about setting appropriate goals, which is a big part of Renegade Rowing.  Along with goals you should be finding an appropriate training partner.  In terms of the psychology of training and performance, we will always push harder and focus more when there is someone right there next to us.  A training partner will make you faster just by being there and holding you accountable.  Training partners are huge, especially when that little voice starts to creep inside your head and tell you to stop pulling.

Today you should practice a few of the suspension drills we covered on Saturday and then really put that suspension to work in these 500’s.  Practice those drills once or twice with your training partner this week when you workout.

Along with suspension, today’s Rowing WOD is all about POWER!  P = Force x distance / time.  

There are three ways to row faster:

1) Row Harder,

2) Row Longer,

3) Row Higher.  

For most rowers it’s easy to learn to row longer and higher, but rowing harder doesn’t come easy.  That is why we work on General Physical Preparedness!  Gym’s like CrossFit Boston are what allows us to row harder, push ourselves, and produce more force each stroke.  Keep up with your WODS!  In order to row longer we need more compression with the legs at the catch while maintaining a tall posture and not lunging.  This requires us to have more flexibility, so keep working on that extra mobility!  Hips and Hamstring Flexibility are key!  Last, rowing higher means rowing at a higher stroke rating.  After playing with the damper setting and learning about drag factors, we have come to realize that we are more efficient at that higher stroke rating.  Remember when we need to sprint at the end of a piece we can  start to bring that split down by picking up the stroke rating!

Before starting today’s Rowing WOD you should review our race plan.  My idea for using this race plan is to keep it simple.  I’d like us to keep it simple and execute rather than coming up with some elaborate plan that we can’t execute.  

Here is the race plan:

Starting 3 strokes (Half, 3/4, Full)

7 − 10 high strokes

Settle to race pace (your goal split, this requires a RATIO shift, take time to sit up and breath on the recovery!)

Pull a consistent split +/- 1 split second through the body of the race

@250m sprint for the finish line!

Post your Average Splits for each piece to comments.

********** IMPORTANT *************

Keep practicing Body Preparation and Connection!  Have someone watch you and see if you’re getting your body angle set by 1/2 slide and keeping connected as you start each stroke.

To see some of the warmup videos from the past week check out the media page on the website:

http://www.crossfitboston.com/page/index.php?menu=media&page=videos

I’m working to update these videos as well, so check back frequently.

Row Smart, Row Hard!

Rowing WOD 11/10: 5 x 500m w/ 1:30 Rest @2k+5, vary damper – Post Splits and Favorite Drag Factor

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Rowing WOD 11/10:

Suspension Drills

5 x 500m w/ 1:30 Rest

  1. @2k+5, Damper Set at 6

  2. @2k+5, Damper Set at 5

  3. @2k+5, Damper Set at 4

  4. @2k+5, Damper Set at 3

  5. @2k+5, Damper Set at 2

Check Drag Factor

Recently we’ve been reviewing the fundamental skills of posture, control, and connection.  Today we’ll take the idea of connection one step further as we feel what it means to suspend from the oar handle.  Suspension is all about using our body weight to hang on the oar and help accelerate the handle all the way through the drive.  The key is not to create any force Upward off the seat, but to just become weightless off your seat while keeping in contact with it.  Everything – forces, handle height, chain – needs to be HORIZONTAL when we row!  NO need to do extra Work (W = mgh) by moving stuff up and down every stroke, keep it horizontal!

Drills we’ll cover include the Stand Up/Sit Down drill to get the feeling of suspending above the seat.  Remember this is an exaggeration to get the correct sensation and feeling of good connection.  We will also do the Strap Drill where we statically hang and suspend from the handle while maintaining our body angles and strong postures.  Then we’ll do the Strap Drill dynamically by letting the strap out slowly and trying to hold suspension all the way through the drive.

In today’s Rowing WOD we’ll be varying the damper to find where we’re most efficient.  Over the next week play around with the damper to find where you’re most comfortable/efficient .  When you find a damper setting you like, check the drag factor so you can begin using a consistent drag factor.  For more information on Drag Factors read this article: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101

For today’s 500m pieces, try to focus on good connection and suspension while keeping a consistent split for all 5 pieces.  After you’re done look back at the memory to see what your average stroke rating was for each piece.  Whatever piece felt comfortable/efficient and was done at a stroke rating of 28-32 might be a good drag factor for you.  Take a couple of minutes to set the damper to that number and check the drag factor on the monitor.  Remember that drag factor and try to use it next time you row to see if you still like it.

Post your average splits and favorite drag factor to comments!

********** IMPORTANT *************

The biggest thing to focus on and practice right now is the fundamentals!!!  Body Preparation by Half Slide is Key and Connection to move the handle with the seat out of the Catch is key!  If you can Prep and Connect, the suspension will come.  Whenever focusing on suspension ensure your abs are engaged and you have a solid hollow body!  Protect those discs!

If you have any questions let me know!  I look forward to seeing the Renegade Rowing Club on Saturday at 8am.

To see some of the warmup videos mentioned in this post check out the media page on the CrossFit Boston website:

http://www.crossfitboston.com/page/index.php?menu=media&page=videos