Tag Archives: training

Conditioning WOD 3/5/14: “Nancy in a Boat” – 5RFT – 500m Row, 15 OHS – Post Time

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Rowing WOD:

BC Men learning the Overhead Squat! Fight to keep that chest up w/ active shoulders!

BC Men learning the Overhead Squat! Fight to keep that chest up w/ active shoulders!

“The Castle”

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio
  • Post Distance to Comments

Conditioning WOD:

“Nancy in a Boat”

5 Rounds For Time

500m Row

15 Overhead Squats (95/65 lbs.)

  • Post Time and Average Split to Comments.

Strength WOD:

30 GHD Sit Ups

Superset:

5 x :45 Plank Hold

5 x 10 Knees to Elbows

Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm and then apply it in competition.  Get in a solid warm up and hone your rowing skills in the Rowing WOD and then attack the Conditioning WOD with your new found efficiency and focus on form.

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” or the necessity to be fresh enough for the thrusters and pull ups in Jackie.  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 a 20 stroke rating to a 24 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.

When you attack “Nancy in a Boat” pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the overhead squats unbroken.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  We will re-test “Nancy in a Boat” next week!

Rowing and Strength WOD 3/4/14: 10 x 250m w/ :45r and 5×5 Deadlift @80% – Post Splits and Loads

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Rowing WOD:

Checkout Renegade Rowing at DailyBurn.com!

Checkout Renegade Rowing at DailyBurn.com!

10 x 250m w/ 45 seconds Rest

  • Execute Race Plan
  • Post Splits to Comments

Strength WOD:

5×5 Deadlift @80%

  • Post Loads to Comments

Conditioning WOD:

AMRAP5

21 Double Unders

15 Air Squats

9 Push Ups

  • Post Score to Comments.

The Games Open is here!  What was your game plan for “14.1”?  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.

Today’s focus is Rowing and Strength.  In the Rowing WOD focus on executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m 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.  In the Deadlifts grip it and rip it, but be sure to lock that breath in and keep good form.

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.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place

Conditioning WOD 3/3/14: “Cindy” – Post Score

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Rowing WOD:RR Pull Ups

10min Erg Warmup

20 x 3 Strokes Pic Progression (Arms Only, Arms and Body, Full Stroke)

Conditioning WOD:

“Cindy”

AMRAP20

5 Pull Ups

10 Push Ups

15 Air Squats

  • Post Rounds and Reps to Comments.

Strength WOD:

EMOM10

3 Snatch

  • Touch and Go
  • Ascending
  • Post Load to Comments

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill progression. Once you’re warm take it over to the platform and dial in your snatch technique being sure to stick each landing.  When you’re ready, attack “Cindy”.  During Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.

Start the week off right and get after it!

Rest Day 3/2/14: Who’s doing “14.1” again? – Share

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The Morning Crew at CFB attacking 14.1

The Morning Crew at CFB attacking 14.1

The CrossFit Games Open has begun and “14.1” was announced on Thursday at 8pm EST.  It is actually a repeat of the very first open workout “11.1”.  I was lucky enough to know what CrossFit was at the time and can remember cheering on the athletes of CrossFit Morristown competing in Montclair, NJ that year.  On Thursday night I decided to give it a go at CrossFit Boston and let me tell you it is an epic workout.  I don’t think I’ll do it again, but that topic always seems to be hot.  Will you do “14.1” twice to try and better your score?  Will you be consistent with that strategy for each weak of the Open?  There is definitely something to be said for the learning curve and figuring out how to best game a workout for yourself.

Please share if you’ve given it a shot, what you scored, and if you’ll be doing it again before Monday night!

I got 263 Reps.  Good Luck!

Rowing WOD 3/1/14: 4 x 2:00 w/ :30 Rest – Post Splits

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Rowing WOD:

Renegade Rowing Workshop - Saturday, March 22nd - 1:00-3:00 pm @Mountain Strength CF - Register Here!

Renegade Rowing Workshop – Saturday, March 22nd – 1:00-3:00 pm @Mountain Strength CF – Register Here!

4 x 2:00 w/ :30 Rest

  • 2k Race Pace
  • Execute Race Plan – Look at Last Tuesday’s Rowing WOD to adjust your plan and pick the right splits.
  • Post Average Splits to Comments.

Strength WOD:

3 x 8 Shoulder Press @72.5%

10 x :30 Handstand Holds

  • Post Loads to Comments.

Conditioning WOD:

5 RFT – Partner WOD (Move Together)

5 Overhead Squats (95/65 lbs.)

5 Burpees Over the Bar

50m Banded Partner Drag (make them work!)

  • Post Team Name and Time to Comments.

Today’s Rowing WOD is all about executing your race plan and sticking to your splits.  For the first piece come out fast with a good start and then 7 to 10 quick strokes.  Then be sure to settle right to the pace you’d like to hold for the first 500m of a 2k.   For the second and third pieces paddle into them and hold strong at your ideal race pace.  Imagine they are the second and third 500m of the race.  During the 30 seconds of rest paddle lightly, take deep breaths through your nose, and try to bring your heart rate down.  For the last piece hold steady at your race pace and then sprint out the last 30 seconds like you’re sprinting for the finish line.  Have positive mental cues ready for all 4 pieces just like during the race.  There is no room for negativity or “I can’t…” phrases.  They won’t help you.  Just sit up, breath, push the legs down, swing, have quick hands, and attack.  Each stroke is an opportunity to spin that flywheel a little faster and each piece an opportunity to get yourself that much closer to a personal record.  Get hungry and get after it!

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