Rowing WOD 3/30/13:
Get After It!
2k Row
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 is our first test of the Spring season and will give us a baseline to work off of and use in pacing future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!
Post your 2k results to comments!
Rowing WOD 3/29/13:
For Time …
250m Row, 10 Cleans (135/95 lbs.)
Stick that landing with elbows up!
250m Row, 10 Jerks (135/95 lbs.)
250m Row, 10 Toes to Bar
250m Row, 12 Clean and Jerks, 12 Toes to Bar
13.4 is upon us! It’s no 2k Row, but it’ll do. That 7min time frame is similar to a 2k and you can be sure the lungs will be burning afterwards just like a 2k. No matter what we will be testing our 2k tomorrow!
Wouldn’t it be cool to have a space to lift and erg in your boathouse?
Today’s Rowing WOD is an opportunity to dial in each part of your 2k race plan. No need to go all out on the rowing physically, but mentally you must execute the thoughts and splits you plan to hit for each section of the race. Focus in, be smooth, and be efficient.
The Clean and Jerk as well as Toes to Bar are thrown in there to get ready for 13.4. By the end of this WOD you should be plenty warm and in a similar state to when you will be hitting the round of 12. Use today’s Rowing WOD as an opportunity to figure out your plan of attack for 13.4 as the rounds get longer.
Post your total time and splits for each 250m to comments. Share how you plan to attack the 2k tomorrow as well as 13.4!
Rowing WOD 3/27/13:
Members at CrossFit Boston attacking Hamilton on Saturday
1 Round of Hamilton for Time …
1k Row, 50 Push Ups
1k Run, 50 Pull Ups
From time to time CrossFit creates a new WOD that is a step above all the rest. These are called Hero WODs. They are named after Heroes who have given their lives in the line of duty. Every time we perform a Hero WOD is an opportunity to think outside ourselves and push a little bit harder for those that put themselves in harm’s way for us.
Today’s Rowing WOD is one round of an awesome Hero WOD named Hamilton. We will be building up and performing one more round each week over the next few weeks to push ourselves harder, execute our rowing, and honor Hamilton. Your focus should be to push the pace on the running, push ups, and pull ups so that when we perform the full workout they won’t slow you down. Figure out how you’re going to game each movement to get through it the fastest.
On the 1k Row I would like to see everyone execute the first 1k of your 2k race plan. We will be testing our 2k this weekend and today is a great opportunity to build some confidence and hit the splits you plan to hold during the race. Start quick and light, settle with breathing, and execute every stroke with balanced power. Stay strong mentally and physically.
Post your time and average split for the 1k Row to comments. Below is the full workout we will be working up to over the next three weeks.
“Hamilton”
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
℅ CrossFit.com
U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Kristan, and sisters Shawney and Taya Hamilton.
Rowing WOD 3/26/23:
8 x 250m w/ 1min Rest
Enjoy the fact that you’re warm and inside! Get after these 250’s!
Open WOD 13.4 will be announced tomorrow. Last week was a workout that was known and many people had done in the Open before. This week may be an unknown for the Open…2k Row or something even worse? 5k Row? It is time to start thinking about your game plan for certain WODs. 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.
This Saturday we will be testing our 2k to start of the spring season with a solid baseline to work from. Today’s focus is executing a 2k race plan at high intensity. Set the monitor for intervals distance with 250m of Work and 1 minute of Rest. Row every piece just as you would during your 2k this weekend. Get off to a good start and settle on the first one. Stay consistent from pieces 2 − 4. Fight for that split on pieces 5-7. Bring it home in the last 250m.
This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be. The goal should be to pull the lowest split possible, consistently through all 10 intervals. For example: alternating between splits of 1:50 and 2:00 is inefficient. Instead consistently pull 1:55 every interval.
Use the mental cues you practiced in yesterday’s Rowing WOD to be positive and attack! You want to be in control of your 2k, embrace the pain, and enjoy the glory. It all starts here. Final preparation. Do it!
Post your Splits and Thoughts to comments.
Rowing WOD 3/23/13:
10 x 1:00 On, :45 Off
One Week until our next 2k! You’ve been training hard all winter with a goal pace in mind. Today is the day to attack it and dial it in. 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.
Next weekend we will be testing our 2k, perhaps as part of Open WOD 13.4. Get ready to crush a 2k in your hometown gym with a friend.
Today’s focus is executing your goal 2k race plan at high intensity. Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest. Row the first two pieces as if they were the start of the 2k. Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, 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 2k.
Post your Splits and Distances for each piece to comments.
Renegade Rowing 