Final WOD on Saturday at the CFRowing Trainer Course!
Rest Day 6/9/13:
Go Row on the Water!
It’s a beautiful time of year to get out and enjoy this sport on the water. Go find a rowing club and find a way to row. You will love it!
Share your experience!
Rowing WOD 6/8/13:
10 x 1:00 On, 1:00 Off
Three Weeks until our next 1k! Today is the day to commit to a goal and dial in your splits. 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 executing your goal 1k race plan at high intensity. Set the monitor for intervals distance with 1 minute of Work and 1 minute of Rest. Row the first two pieces as if they were the start of the 1k. Row the next three pieces as if they were part of the second 250m, Row the next three pieces as if they were part of the third 250m, 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 1k.
Post your Splits and Distances for each piece to comments.
Rowing WOD 6/7/13:
Rowing Warmup at CFB
3 Rounds For Time …
1k Row (@2k Pace)
20 Air Squats
30 AbMat Sit Ups
Today’s Rowing WOD is to build some aerobic endurance and continue dialing in our control at holding consistent splits mid race. We’re training for the 1k this month, but since we’re combining it with other movements I’d like to see everyone focus on consistency at their 2k pace. During the squats stay connected to the floor and keep good posture all the way through. With the sit ups be sure to use your arms to help you find a rhythm you can maintain all the way through unbroken. For the first 1k you can practice a full pressure race start, which is 1/2, 3/4, Full, and then 10 High Strokes.
Focus on being smooth, maintaining your breath, and keeping your posture.
Have some fun and challenge a friend!
Post your time and average splits for the 1k’s to comments.
Rowing WOD 6/5/13:
“Tabata Yeah!” (16min WOD)
Row (Calories)
KB Swing (Chest Height, You choose the weight)
AbMat Sit Up
DB Snatch (Alternate each arm every rep, You choose the weight)
Today’s Rowing WOD is great for testing your aerobic capacity and mindset. How hard can you push yourself when things get tough? Focus on breathing and rhythm throughout all the movements. Try to maintain a consistent pace and complete the same number of reps each round. A good challenge for the rowing portion would be to row one calorie per stroke.
In all of the movements be efficient and keep good form. During the KB Swing and DB Snatch stay connected to the floor and keep good posture.
When things get tough just tell yourself “Tabata what? Tabata Yeah!!!” and get some more reps.
Have fun and post your total number of reps along with the weight you used to comments.
Renegade Rowing Team getting their point to start the Rumble on the River
6 x 650m w/ 2:00 Rest
Are you ready for the CrossFit Rowing Trainer Course at CrossFit Boston? We’ll be tearing it up on the Concept2 Ergometer at CrossFit Boston Iron and Grit this Saturday. Then we’ll take our new-found skill to the water at Community Rowing Inc. on Sunday. If you’re interested in getting in on the fun sign up here!
Our next testing day will be June 29th with a 1k, so now is the time to dial in your race strategy and build your confidence. You’ll definitely want a game plan going in. This is a Rowing WOD we did over the winter and today is a chance to test your training and see if you’re progressing. Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece. If you have your splits from the winter try to improve upon them and finish stronger on the last couple of pieces. Ideally your splits will be a little faster because we’re focused on the 1k instead of the 2k and there is a little more rest. Over the next two weeks we’ll be dialing in our speed with shorter intervals, so get after it today. Now is the time to see what you’ve got and push yourself.
Post your average splits for each piece to comments!
Renegade Rowing 