Tag Archives: training

Rowing WOD 5/11/13: Row 2k – Post Time, Avg Split, and Stroke Rating

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Rowing WOD 5/11/13:

2k Here We Come!

2k Here We Come!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the Spring season and will give you an idea of how much you’ve improved since our last test over a month ago.  Knowing you 2k time, split, and stroke rating is important.  It will allow you to game Rowing WODs in competition, whether it’s Jackie at Regionals, a 2k at the Games, or any other Rowing WOD that pops up at local competitions this summer. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!  Let us know if you PR!

Rowing WOD 5/10/13: 7RFD – :30 Row, :30 Rest w/ 3 OH Squats – Post Distances

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Rowing WOD 5/10/13:

Kathryn performing a start!

Kathryn performing a start! Learn the starting sequence at the CrossFit Rowing Trainer Course June 8-9 in Boston.

7 Rounds For Distance …

:30 Row (Like 2k Start)

:30 Rest w/ 3 Overhead Squats (115/75 lb)

The second event of Regionals involves 7 minutes of overhead squats.  The 7 minute time domain is similar to a 2k and having that 2k mentality will help.  This will be a good prep day for those competitors looking to work the transitions and rhythm of 3 overhead squats under fatigue.

Today’s Rowing WOD is all about the start of the 2k.  In order to be confident and crisp on your start tomorrow, dial it in today.  The starting sequence is usually a number of shorter strokes that build into longer quicker strokes to really get the flywheel moving and the splits down.  I usually coach a simple 1/2 stroke, 3/4 stroke, full stroke with a high 10 immediately after to get the average split under your 2k goal split.  Try to practice this start each round so you’re ready to crush it tomorrow.  Also, be ready to transition quickly from the erg to the overhead squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat snatch for the first rep is the way to go on the overhead squats.  Be sure to focus on a tight belly and active shoulders.

Post your overall distance as well as distance each round to comments!  Also comment on your start, the number of strokes you like to take, and how low you get the split.

Rest Day 5/9/13: What’s your game plan for Jackie? – Share!

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Rest Day 5/9/13:

Come learn to crush Jackie from Head CrossFit Rowing Coach Shane Farmer! June 8-9 in Boston!

Come learn to crush Jackie from Head CrossFit Rowing Coach Shane Farmer! June 8-9 in Boston!

What’s your game plan for Jackie?

It’s been announced!  No 2k to start Regionals, but a Rowing WOD that’s just as good, Jackie!  1k Row, 50 Thrusters, 30 Pull Ups.  What’s your strategy?  Do you go all out on the 1k and hope you have enough to recover during the thrusters?  Do you ease up at the end of the 1k to save the legs and go faster on the thrusters?  Do you just hold a consistent pace so you can sprint through the thrusters and pull ups even faster?

Share your thoughts!

We will be performing Jackie early next week so that competitors have an idea of what they’ll need on game day.

Rowing WOD 5/8/13: 200m Run; 5rds – 1:00 On/ 1:00 Off w/ 5 DL; 200m Run – Post Time and Splits

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Rowing WOD 5/8/13:

Complete For Time …

1. Buy In: 200m Run 

2. 5 Rounds

1:00 Row (@2k Race Pace)

1:00 Rest*

*During the Rest complete 5 Deadlifts (225/155 lb)

3. Cash Out: 200m Run

With a 2k Test coming up on Saturday we want to be building our confidence both mentally and physically.  Today’s Rowing WOD is an opportunity to practice staying fresh and crisp at race pace.  Be consistent each round and settle into the pace, both split and stroke rating, you plan to hold through the body of your 2k.  Scale the deadlifts as necessary so that they are challenging but can be done unbroken while still allowing for enough recovery to hit your splits.  The run at the beginning and the end is a chance to get that breathing going and get fired up to push yourself on Saturday during the start and finish of your 2k.  Focus on breathing, getting the legs down, and quick clean finishes.

Post your overall time and average 500m split for each round to comments.

Rowing WOD 5/7/13: 15 x :20 On, :40 Off – Post Fastest and Slowest Splits

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Rowing WOD 5/7/13:

15 x :20 On, :40 Off

Max Pressure

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k which will be happening this Saturday.  If you’re competing at Regionals you will definitely want to know where your 2k is at so you can adjust for any Rowing WOD that comes up in competition.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest and slowest splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!