Tag Archives: Strength

Rowing WOD 10/9/15: 6RFT – 250m Row, 15 Wall Balls, 1min Rest – Post Time and Splits

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BC Men's Crew getting after some Wall Balls earlier this season

6 Rounds For Time

250m Row (@2k – 2 Pace)

15 Wall Balls (20/14)

1min Rest

Wall balls are great because they’re a pushing movement to counteract the pulling on the erg, but even more important they can mimic the explosiveness and rhythm of the rowing stroke.  During the drive phase of a wall ball you’re driving through the heels and finishing on the toes with full extension of the hips.  As soon as the ball leaves your hands you begin the recovery just like in rowing and your body has a second to gather itself, find balance, breathe, and then begin to load up the legs for the next drive as you catch the ball and sit back into a squat.  In competition you may be focused on cycling through them and bouncing out of the bottom, but in training you can focus on being smooth and adding some control on the way down.  This will give you a sense of the feeling you need during the recovery on the erg.  When rowing we want to stay light on the foot-stretchers as we swing and slide up to the catch.  Just as we approach the catch we should feel the weight start to come on to the big toe/balls of our feet.  Then when we’re ready to connect the chain to the fly-wheel and drive we put all of our weight on the footboards and push through the whole foot trying to suspend from the handle.  As you warmup for Today’s Rowing WOD try to feel these things.  Gaining awareness of our bodies as we move through full range of motion is key to mastering all of the general physical skills we’re developing.

Post your Time to comments!

Rowing WOD 10/7/15: RR Warmup, EMOM10 7DL@50%, AMRAP8, RR Warmdown – Post Load, Score, and Splits

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Coxswains getting after it!

1. 2k Row @5k+6

2. 1 Mile Run (easy pace);

3. EMOM10 – 7 Deadlift @50% of 1RM

  • Every Minute On The Minute for 10min Perform…
  • 7 Deadlifts
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 8min

Fight to keep that chest up w/ active shoulders!

  • 5 OH Squats w/ PVC
  • 10 KB Swings
  • 5 Push Ups
  • 10 Oh Lunges w/ PVC

5. 1 Mile Run (easy pace)

6. 2k Row @5k+6

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for power and speed on the drive.

Drive through the heels to activate the glutes!

Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.    If you can do this on the water, do it!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

BC OH LungePost your load for the Deadlift, score for the metcon, and splits held for the rowing and running.

Rowing WOD 10/6/15: 6x2min on, 1min Off – Post Avg Splits

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Congrats to the WW Men for a solid weekend of racing. The Men's Jr 4+ took 2nd at the Textile River Regatta.

6 x 2min On, 1min Off

3 pieces @32 s/m

2 @34 s/m

1 @36 s/m

When training it can be beneficial to work at a pace greater than you would normally compete in order to gain a greater sense of control and fluidity.  Today’s Rowing WOD is an opportunity to push the stroke rating so that race pace feels smoother and more controlled.  Focus on your breathing for the first couple and when the rating goes up be sure to bring the split down accordingly.  Rowing at higher ratings can send the chain and boat all over the place if you aren’t smooth and horizontal with the hands.  At the finish you’ll need quick hands away to pick up the stroke rating, but don’t let the chain jump up and down or chatter.  During the minute off paddle at a light 14 to 16 stroke rating to catch your breath and re-focus for the next piece.

Post your Average Splits to comments.

Rowing WOD 10/2/15: Row2k, 15 Bench Press, Row1k, 10 Bench, Row500m, 5 Bench – Post Time and Splits

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Rowing WOD:

Renegade Rowing Team after launching for the Rumble on the River

Complete for time …

2k Row, 15 Bench Press (135/95 lbs.)

1k Row, 10 Bench Press (185/125 lbs.)

500m Row, 5 Bench Press (225/155 lbs.)

Last weekend we re-tested our 5k.  If you didn’t get a chance to fit it in, try to do so this week.  At the end of October, as the Fall Head Race Season draws to a close on the water, we will perform a testing week to hit various distances and lifts.  This will let us know where we’re at for the year and what to start working towards this winter.  Keep fitting in mobility wherever you can and training hard.  It will pay off!

Today’s Rowing WOD comes from CrossFit Boston.  We performed this during regular classes in the gym and I just had to give you all a shot at it.  A good goal would be to complete this in under 20 minutes.  Scale the Bench Press accordingly and be safe if you don’t have a spotter.  Focus on keeping a big chest with shoulders pinched and pinned to the bench.  Make the Bench a full body lift by engaging and using everything to perform each rep.  Crush that bar in your hands and break it in half as you perform the lift. The sweet spot you should touch on the bench is the same sweet spot you’re looking to touch with the handle every time you finish the stroke, the sternum for men or bottom of the sports bra for ladies.

We’ve done this rowing sequence before.  Look back to see what you got for each piece in your workout log.  Remember there is work to be done in between, so you may need to adjust your goal splits a little.  Try to shoot for a pace of 2k+3 for the 2k, 2k pace for the 1k, and whatever you have left for the 500m.  Focus on breathing in the 2k, using the legs in the 1k, and being smooth with a higher stroke rate during the 500m.

A pace of 2k+3 can be figured out as follows.  If you would normally row a 2k in 8:00, your average split /500m would be 2:00.  So a pace of 2k+3 for the first part of this workout would be 2:03.  Hope this helps!

Have fun and get after it!

Post your time, loads, and splits to comments!

Rest Day 10/1/15: How do you incorporate rhythm/skill in everyday practice?

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Rest Day:BC Men WU

How do you incorporate rhythm/skill in everyday practice?

Rhythm and Balance are two skills needed in the boat and in the gym.  One way to improve a skill is by deliberate practice on a regular basis and making every act an act of conditioning.  Showing your body and brain how to move properly over and over again in many different situations will force it to adapt and make a movement second nature.  The simple task of taking the blade out of the water and putting it in the water in time with the rest of your crew is one example.  Below is a video of the BC Men’s Crew Team practicing building 30’s and the chop spin.  How do you spin the boat?  Have you ever tried the chop spin?  Do you use spinning the boat as an opportunity to improve rhythm, balance, timing, and feel?