Tag Archives: row 2k

Rowing WOD 7/6/13: 500m Test – Post Time and Stroke Rate

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Rowing WOD 7/6/13:

The Renegade Rowing Club getting after 500m! Tryout for the Renegade Rowing Team July 19th - All are Welcome!

The Renegade Rowing Club getting after 500m! Tryout for the Renegade Rowing Team July 19th – All are Welcome!

500m Test

How well does your body operate at max effort for 2 minutes?  How much power can you maintain before pain and metabolic waste slows you down?  Today’s assessment will give you an idea of your work capacity in the 2 minute time frame using all three metabolic pathways – phosphagen, glycolytic, and oxidative.  You’ll be pulling from both anaerobic and aerobic energy systems.

Set your monitor for 500 meters and get after it.  Be sure to record your time and average stroke rating.

This will be our baseline 500m for the Summer.  We’ll be testing it again in about a month.  Whether you’re a Vet or Novice, the goal should be to have a strong start, settle for 10 to 20 strokes, and then sprint all out for the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 5 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.

Rowing WOD 6/18/13: Max Pressure 12 x :20 On, :40 Off – Post Fastest and Slowest

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Rowing WOD 6/18/13:

12 x :20 On, :40 Off

Max Pressure

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

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 1k race plan.  Do you last through the first 6, but die soon after?  Could you go faster at the start of your 1k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 1k which will be happening Saturday, 6/29.  If you’re competing at the Games you will definitely want to know where your 1k is at so you can adjust for any Rowing WOD that comes up in competition.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest and slowest splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Rowing WOD 6/15/13: 1,500m Row – Post Time and Avg Split

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Rowing WOD 6/15/13:

Funny Pic at the CFRowing Trainer Course last weekend!

Funny Pic at the CFRowing Trainer Course last weekend!

1,500m Row @1k+2

In two weeks we will be testing our 1k again.  Today and next Saturday will provide an opportunity to work on pulling consistent splits close to our 1k goal over longer time domains.  Today’s goal should be to have a solid sprint start and then settle to a pace that is 2 split seconds slower than the pace you would like to hold for you 1k test.  Get in a good warmup and really execute.  There is only one piece today, so in the last 250m be sure to sprint all out and leave nothing in the tank.

Have a great weekend!

Post your time and average split to comments.

Rest Day 6/9/13: Go Row on the Water! Share your experience!

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Final WOD on Saturday at the CFRowing Trainer Course!

Final WOD on Saturday at the CFRowing Trainer Course!

Rest Day 6/9/13:

Go Row on the Water!

It’s a beautiful time of year to get out and enjoy this sport on the water.  Go find a rowing club and find a way to row.  You will love it!

Share your experience!

Rowing WOD 6/8/13: 1k Race Pace – 10 x 1:00 On, 1:00 Off – Post Splits

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Rowing WOD 6/8/13:

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.