Tag Archives: sports

Rowing WOD 3/25/13: Double Pyramids for Rhythm and Ratio – Post Distance

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Rowing WOD 3/25/13:

Double Pyramids

2 x 19min as follows …

Both Mike and Bob have really started to develop suspension and ratio, keep it up guys!
  • 4′ @18 s/m, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18

2min Rest

  • 4′ @20, 3′ @22, 2′ @24, 1′ @26, 2′ @24, 3′ @22, 4′ @20

Competing in the Games requires rowing efficiency.  Taking a little extra time during the Open to focus on rhythm, timing, and overall form will go a long way in performance come game day.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from an 18 stroke rating to a 20 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post you’re distance rowed to comments as well as your thoughts on Ratio.

Rest Day 3/24/13: How does your gym setup the ergs during a Rowing WOD? – Share Thoughts

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Rest Day 3/24/13:CFB Ergs

How does your gym setup the ergs during a Rowing WOD?

Do they all get thrown in a line? End to End?  In a Circle?  Does each person get an erg in a predefined grid on the floor like a competition?  Does it depend on the workout or class structure?  Does it depend on the number of ergs?  Does it matter?

Would you like to learn the most efficient way to arrange the ergs in your gym during certain Rowing WODs?  Would you like to know the best way to arrange them for teaching the stroke to different sized classes?

Come to the CrossFit Rowing Trainer Course in Boston from June 8-9.  CrossFit Rowing Coach Shane Farmer will be running the course on Saturday at CrossFit Boston Iron and Grit and then everyone will learn to apply their skills on the water at Community Rowing Inc. on Sunday.

Click here to learn more and register! 

Let us know if you have any questions or need any help!

Rowing WOD 3/23/13: 10×1:00 On, :45 Off – Post Splits and Distances

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Rowing WOD 3/23/13:

10 x 1:00 On, :45 Off

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

  • 2k Goal Pace!!!

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.

Rowing WOD 3/22/13: 4RFT – 10 PU, 15 AS, 20 DU, 250m Row – Post Time and Splits

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Rowing WOD 3/22/13:

4 Rounds For Time …

10 Push Ups

15 Air Squats

20 Double Unders

250m Row

There’s no 2k in the Open this week, but I’ve still got hope.  Perhaps the Open will match up with our training schedule.  We’re going to be doing our next 2k on Saturday, March 30th.  Come on 13.4!

Today’s Rowing WOD is all about executing race pace with good focus and mental toughness when things get tough.  I know you’re probably focused on 13.3, but have no fear.  This will get you ready and sharpen up both your double unders and wall balls.  Try to stay relaxed under fatigue to let the double unders flow.  Be smooth and go unbroken on the push ups and air squats to get your muscles fired up for wall balls.

The 250m Row should be performed at your ideal 2k Race Pace.  If you are aiming to break 7:00 then hold a 1:45 split for every stroke.  It may be easy the first round, but the key will be to execute on the third and fourth rounds.  Stroke rating should be around a 28-32.  Push the pace, get through the first three movements, and execute your split under pressure.  Be positive and stay strong.  You can do anything you set your mind to.

Post time and splits to comments.

Rest Day 3/21/13: Do you know the difference between Sweeping and Sculling?

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Rest Day 3/21/13:

Do you know the difference between Sweeping and Sculling?

Join us in Boston June 8-9 for the CrossFit Rowing Course!

Join us in Boston June 8-9 for the CrossFit Rowing Course!

Come learn at the CrossFit Rowing Course in Boston! Sign Up and Save the Date!

June 8-9, Boston, MA

Register Here!

Come join CrossFit Rowing Coach Shane Farmer at CrossFit Boston and Community Rowing from June 8-9!  We will be learning all about using the erg in CrossFit as well as getting on the water to learn both sweeping and sculling!

Sculling on the Charles River

Sculling on the Charles River

If you’d like to see the facilities at CRI and what rowing on the water will be like this summer checkout the video below on the Renegade Rowing Team.  Also, if you’re interested in joining the Renegade Rowing Team we will be starting soon, so email Coach Pat if interested.