Tag Archives: rowing

Rowing WOD 10/23: CF Rowing Total – Post Score

Posted on by
Reply

Rowing WOD 10/23:

CF Rowing Total

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.  

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.  

The stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.  

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.  

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.  

How much Strength and Power do you have?  Your score for the CF Rowing Total will be Max Average Watts + CF Total Score.  

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.

Rowing WOD 10/22: 5k Row – Post your results

Posted on by
6

UVM Alumni 8+ on Saturday!

Rowing WOD 10/22:

5k Row

It’s been over a month since our last 5k, how has your aerobic capacity and endurance improved?  Today’s assessment will give you an idea of both your aerobic capacity and endurance.  Set your monitor for 5,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.  This will give you an idea of your work capacity over about 20 minutes.

The Head of the Charles was this past weekend and it was awesome.  Beautiful weather, tons of boats, and lots of hard work paying off.  For many crews the Charles is the end of the road in the fall or at least the last big regatta.  Before we head indoors for the winter it’ll be good to know where we stand.  That’s what this week is for.  Also, if you’ve never done a 5k this will give you a sense for what the Head of the Charles is like.  Just imagine an ever-changing stadium around you with killer bridges and collisions galore as you row.

For those wondering why we’re doing such a long test and how to attack it, think of this as a Girl Wod like “Mary”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work aerobically without having to dip into anaerobic energy stores.  Also, when tackling “Mary”, good competitors will go in with a game plan based on what they know they can maintain.  The first couple of rounds may be used to ease into the work without flying and dying.

Whether you’re a Vet or Novice, the goal should be to maintain a consistent 500m split and stroke rating throughout the whole piece.  If this is your first 5k aim to build your confidence by negative splitting.  Start the first 1k at a moderately hard pace that you can consistently hold.  Then every 1k after that try to pull a little bit faster, perhaps 1 split second every 1k.  What you should avoid is going out to hard, say 1:45 /500m, and then dying half way through to limp in at a split of 2:00 /500m.

Novices should try to maintain a stroke rating of 24 to 26.  Vets should work on executing a race plan, maintaining their splits, and rowing at a stroke rating of 26 to 28.

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

Rest Day 10/21: What’s your favorite Event at the Head of the Charles?

Posted on by
Reply

Rest Day 10/21:

What’s your favorite Event at the Head of the Charles?

Crews Warming Up on Friday

Rowing WOD 10/20: “The Charles” – 1k Row, 10 Push Ups, 800m Run, 20 Push Ups… – Post Time

Posted on by
Reply

Boat Trailers at FALS

Rowing WOD 10/20:

“The Charles”

1k Row

10 Push Ups

800m Run

20 Burpees

500m Row

30 Mt. Climbers

400m Run

40 Double Unders

250m Row

The Head of the Charles weekend is finally here!  Rowers have been waiting for this day all year.  It is literally like Christmas for the rowing world.  If you’ve never seen a major regatta come down and check it out.  Today’s Rowing WOD is inspired by the craziness it is to be a competitor and/or spectator on the river this weekend.  There’s tons of running back and forth, launching boats, watching from bridges, searching for friends, making new ones, and enjoying the racing action.  Concept2 will have a ton of ergs setup to warmup on or demo.  If you happen to bring a jump rope it’s possible to do this along the river.  Just be careful of the thousands of spectators and rowers!

Post your time and experience to comments!

Rowing WOD 10/19: Max Pressure 2x1k, 2×500, 2×250 – Post Avg Splits for Each

Posted on by
2

Sunset on the Basin! It’s the week of HOCR! Get Excited!

Rowing WOD 10/19:

Max Pressure

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 Rest

Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it?  Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff?  Well snap out of it and hit that WOD hard next time.  Results come from High Intensity and you’re ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and SR) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.  

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits for each piece to comments!