Tag Archives: row 2k

Rowing WOD 7/8/14: 2k, 1k, 500m – Post Times, Splits, and Stroke Ratings

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Rowing WOD:

Imagine doing today's Rowing WOD on the Water?

Imagine doing today’s Rowing WOD on the Water?

2k Row

3min Rest

1k Row (@2k-3)

3min Rest

500m Row (@2k-5)

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 will give you an idea of where you might need to focus your training in the coming months.  At the end of today you’ll have three benchmark rowing times that can be used to game other Rowing WODs.  These three times will also come in handy if you’re trying out for the Renegade Rowing Team on July 17th!  Sign up for tryouts here and input your scores from today!

Come up with a plan and execute.  You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander.  If possible grab a friend and take turns coxing each other through each piece.  Be consistent with your splits and stroke ratings through each piece.  The stroke rating for this workout should be around a 28-32, but everyone needs to find what works.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard for consistency.

Post your Times, Average 500m Splits, and Average Stroke Ratings to Comments along with an answer to this question…

Why is Rowing Fun?

Rowing WOD 7/1/14: 5 x 500m w/ 2min Rest – Post Splits

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Rowing WOD:

Rowing Warmup at CFB

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ 1k Split

5th – @ Max Effort

We’ve attacked a similar Rowing WOD earlier this Summer.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to get in some solid race pace work and prepare for our next benchmark.  This Saturday we will test the 500m.  Try to keep a consistent pace over all 5 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the previous piece.

As a quick review for novice rowers, race pace is at a stroke rating of 30 − 34 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!

Rowing WOD 6/11/14: 3RFT – 500m Row, 10 Shoulder to OH, 15 Hollow Rocks, 20 Ball Slams – Post Time and Splits

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Rowing WOD:

RRT Getting after their first Rowing WOD on the Water last week!

RRT Getting after their first Rowing WOD on the Water last week!  Imagine doing this one on the water…

3 Rounds for time…

500m Row (@1k to 2k Pace)

10 Shoulder to overhead (155/105 lbs.)

15 Hollow Rocks

20 Ball Slams (20/10 lbs.)

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.

RR Hollow Rock1RR Hollow Rock2The 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 sameRR Ball Slam2 amount.  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 6/7/14: 1k Race Pace – 10 x 1:00 On, 1:00 Off – Post Splits

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Rowing WOD:

10 x 1:00 On, 1:00 Off

CRASH-B's here we come! Attention! Row!

  • 1k Goal Pace!!!

Three Weeks until our next 1k!  Today is the day to commit to a goal and dial in your splits.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Today’s focus is executing your goal 1k race plan at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 1 minute of Rest.  Row the first two pieces as if they were the start of the 1k.  Row the next three pieces as if they were part of the second 250m, Row the next three pieces as if they were part of the third 250m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 1k.

Post your Splits and Distances for each piece to comments.

Rowing WOD 6/6/14: 3RFT – 1k Row, 20 Air Squats, 30 Sit Ups – Post Time and Splits

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Rowing WOD:

Rowing Warmup at CFB

3 Rounds For Time …

1k Row (@2k Pace)

20 Air Squats

30 AbMat Sit Ups

Today’s Rowing WOD is to build some aerobic endurance and continue dialing in our control at holding consistent splits mid race.  We’re training for the 1k this month, but since we’re combining it with other movements I’d like to see everyone focus on consistency at their 2k pace.  During the squats stay connected to the floor and keep good posture all the way through.  With the sit ups be sure to use your arms to help you find a rhythm you can maintain all the way through unbroken.  For the first 1k you can practice a full pressure race start, which is 1/2, 3/4, Full, and then 10 High Strokes.

Focus on being smooth, maintaining your breath, and keeping your posture.

Have some fun and challenge a friend!

Post your time and average splits for the 1k’s to comments.