Tag Archives: Strength

S&C WOD 5/8/15: 4RFT – 500m Row, 10 DL – Post Time and Splits

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Strength and Conditioning WOD:

Have you thought about joining the RRC? Also, don't forget to register for the RRL on Saturday, 1/24/15!

4 Rounds For Time

500m Row

10 Deadlifts 225/155

We did this WOD earlier this year.  Today is a competition day.  Look back at your results and come out firing.  Be sure to comment with any improvements and if you PR’ed!

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Post your time and splits to comments.

S&C WOD 5/6/15: 1k Row, 25 Burpees, 1k Row, 25 Burpees – Post Time

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Catching Crabs and Learning to Row at a Corporate Row last week. Who remembers their first time on the water?

Catching Crabs and Learning to Row at a Corporate Row last week. Who remembers their first time on the water?

Strength and Conditioning WOD:

Complete for Time:

1k Row @22s/m

25 Burpees

1k Row @24s/m

25 Burpees

Happy Wednesday everyone!  I hope you’ve been enjoying this warm weather.  Here is a little challenge I dreamed up if you’re game.

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.

Setup a clock and give it your best to get us over the hump!

Post your time to comments!

RR Training Plan 5/4/15 and S&C WOD: 3k Row w/ a Partner and DU’s – Post Score

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I hope you all had an awesome weekend.  Get pumped because it looks like the warm weather is here to stay and Summer is right around the corner.  Don’t forget to take a look below at the training plan for the week.  Let us know if you have any questions.

RR Training Plan 5-4-15

RR SunsetStrength and Conditioning WOD:

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

Today is all about teamwork.  Use today’s S&C WOD as an opportunity to work hard together and build confidence in one another.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.  The Undefined Rest function on the C2 Erg is great for this!)

Post your time and max double unders to comments.  Team Names Encouraged!

Rowing WOD 5/2/15: 8 x 500m w/ 2min Rest

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Letting it run at Bodies Over!

Letting it run at Bodies Over!

Here is a great warmup for moving in the morning for everyone as they prepare for Championship Rowing and warmer weather! – Moving in the Morning

Rowing WOD:

8 x 500m w/ 2min Rest

  • Race Pace
  • Race Focus

Today’s all about prepping for your next 2k.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

S&C WOD 5/1/15: Re-Test: “High Noon” – Post Score

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The RRC getting after it!

The RRC getting after it!

Strength and Conditioning WOD:

Re-Test: “High Noon”

For Time Complete …

12-11-10- … -3-2-1

Row for Calories

Box Jumps (24/20)

Push Ups

We performed this WOD last Wednesday.  Here is a chance to improve your performance.  In today’s Strength and Conditioning WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to 1 first? 3-2-1 Go!

Post time to comments!