Tag Archives: row 2k

Rowing WOD 9/5/14: 5RM Front Squat, 3/4 Cindy, 2k Row – Post Load, Score, and Split

Posted on by
Reply

Rowing WOD:

BC Men's Crew and I doing a Row, Run, WOD, Run, Row!

Warm Up: 1 Mile Run (moderate pace)

1. 5RM Front Squat

2. 3/4 Cindy – As Many Rounds As Possible in 15min

  • 3 Pull Ups
  • 6 Push Ups
  • 12 Air Squats

Cool Down: 2k Row @5k+3 (Perfect Form)

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup by running a mile and then warming up your front squat.  When you’re ready, attack the front squats and focus on keeping your elbows up, staying connected, and spreading the floor.  During 3/4 Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.  When you cool down on the erg, every stroke should be perfect.  Focus on posture, control, and connection.  Keep level hands, be smooth, and breath.

Post your 5RM Front Squat, Score for 3/4 Cindy, and Average Split for the 2k.

Below is the Boston College Men’s Crew Team testing this WOD out earlier this week.

Rowing WOD 9/3/14: 2k Row, 1Mile Run, 5min Deadlift, AMRAP7, 1Mile Run, 2k Row – Post Score and Splits

Posted on by
Reply

Rowing WOD:

BC Men Review Deadlift and Squat form with PVC Pipes outside of CRI's Harry Parker Boathouse last week.

BC Men Review Deadlift and Squat form with PVC Pipes outside of CRI’s Harry Parker Boathouse last week.

1. 2k Row @5k+5

2. 1 Mile Run @70% Effort;

3. 10 Rounds of 4 Deadlifts @40%

  • Rounds start every 30 seconds
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 7 Minutes

  • 5 Box Jumps (20″ Box)
  • 5 Goblet Squats (45#)
  • 5 Push Ups

5. 1 Mile Run @70% Effort

6. 2k Row @5k+5

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for form and speed on the bar in hopes of transferring power/skill to the boat.  Push hard in the AMRAP and get that heart rate and breathing up.  This was the first practice that the Boston College Men’s Crew Team did with Renegade Rowing last year.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running if you’re strapped for time.

Post your load for the Deadlift, score for the AMRAP, and splits held for the rowing and running.

Rowing WOD 9/2/14: 4k, 3min Rest, 2k – Post Goal and Splits

Posted on by
Reply

Rowing WOD:

A little warm up 2k! Get Ready!

4k Row @5k+5 Pace

3min Rest

2k Row @5k Pace

Our next 5k Re-test is coming up at the end of the month.  Let’s get after it!

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for both.  If possible drop the split you pull every stroke from the 4k to the 2k by 5 split seconds.  Go from a pace of 5k+5 to 5k with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for the first piece and work hard on consistent pressure for the second piece.

Post your Average 500m Splits to Comments along with your goal splits for each piece.

Why is Rowing Fun? … For me it’s seeing the movement patterns we train every single day in the gym transfer into one graceful, powerful, continuous movement on the water.

Keep an eye out for tomorrows Rowing WOD and catch a glimpse of all the fun the Boston College Men’s Crew Team is having!

Rowing WOD 8/26/14: 8×2:00 On, :45 Off – Post Avg Splits

Posted on by
Reply

Rowing WOD:

Good Luck to Wayland-Weston Crew as they start their fall season!

8 x 2min On, 45sec Off

  • 4 pieces @5k+1
  • 2 @5k
  • 2 @5k-1

5k Test is coming up this Saturday!  When training it can be beneficial to work at a pace greater than you would normally compete in order to gain a greater sense of control and fluidity.  Today’s Rowing WOD is an opportunity to test your 5k pace (both split and stroke rating) and then push it faster.  Focus on your breathing for the first couple and when the pace gets faster focus on legs down and quick hands.  When increasing pressure during the drive keep the chain and boat smooth with horizontal hands.  At the finish you’ll need quick hands away to pick up the stroke rating, but don’t let the chain jump up and down or chatter.  During the 45 seconds off, paddle at a light 14 to 16 stroke rating to catch your breath and re-focus for the next piece.

Post your Average Splits to comments.

Rowing WOD 8/20/14: 2k Row; 5Rds – 10 OHS, 10 Sit Ups; 2k Row – Post Time and Splits

Posted on by
Reply

Rowing WOD:

Renegade Rowing Workout

For Time …

Row 2k (@5k-1 Pace);

Then 5 Rounds of …

10 Overhead Squats w/ Empty Barbell

10 GH Sit Ups to Parallel (sub w/ abmat sit ups or v-ups);

Then Row 2k (@5k+3 Pace)

When rowing longer distances like 4k to 10k it helps to have a game plan.  Usually that game plan is to negative split.  Row the first thousand meters at an easy pace and then start to chip away and push harder through the middle and the end.  That plan doesn’t always work, but if you can find a way to be mentally strong and clear your head as if each 2k is a whole new race than there’s a chance you’ll get it done with a negative split.

Today’s Rowing WOD is a beast and a game plan will definitely be required.  A great goal would be to hold the same split for the first 2k and the last 2k.  That being said, there is a lot of work in the middle that will tax the arms and core.  Your ability to transfer power from feet to hands will be challenged at the start of your second 2k.  When you first start rowing again try to focus on power from the legs until your body and arms come back to normal.  If every muscle in your body is obliterated then just focus on being smooth and efficient with your technique and energy use.  If you can, mentally reset for the second 2k and hold a pace of 5k+3.

Post your overall time and average split for each 2k to comments.