Tag Archives: training

Rowing WOD 5/6/13: “Spicy Steady State” 2x15min w/ 4min Rest – Post Total Meters

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Rowing WOD 5/6/13:

Thanks to all those that competed at the Renegade Rowing League on Saturday!

2 x 15min w/ 4min Rest

Complete Each 15min as Follows:

  • 4MIN @ 22, STEADY
  • 1MIN @ 28, FULL PRESSURE
  • 4MIN @ 22, STEADY
  • 1MIN @ 30, FULL PRESSURE
  • 4MIN @ 22, STEADY
  • 1MIN @ 32, FULL PRESSURE

Steady state rowing is good for building aerobic base and rhythm.  It’s also a good method of active rest/recovery on your day off.  However, it can be easy to get lazy and slump, compromising your posture and inviting overuse injuries.  Today’s Rowing WOD is an example of “Spicy Steady State” and allows you to keep your focus throughout the piece.  During the four minutes steady try to focus on one technique fix or breathing.  Then when you bump up the intensity for a minute, see if you can apply that technique fix to pulling lower splits at full pressure.

Come to the CrossFit Rowing Course June 8-9 to learn more about stroke rating and efficiency!  We’ll be in the gym at CrossFit Boston on Saturday and then on the water at Community Rowing on Sunday.

Post your total meters rowed to comments!

Rowing WOD 5/4/13: 2 x 5min w/ 3min Rest; ME Race Pace – Post Splits and 2k Goal

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*** Are you in the Greater Boston Area?  Would you like to Row and Race on the Water?  Come to the CrossFit Rowing Course @ CrossFit Boston and Community Rowing Inc. June 8-9 ***

Rowing WOD 5/4/13:

Renegades attacking the 2k this winter!

2 x 5min w/ 3min Rest

  • Max Effort and Focus
  • @2k Race Pace

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 7min or 8min 2k.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your 2k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

On Tuesday we fought to hold our 2k split for 3 minutes.  Today our goal is to push it further and hold it for five minutes.  Look back at Tuesday’s results and try to improve upon your performance.  Think back to where it got tough and then mentally prepare yourself to crush it.  Be ready for the pain, accept it, and push through!

Post your average 500m splits for each piece to comments as well as your 2k Goal!

Rowing WOD 5/3/13: “Regatta Gone Mad” – 50 Deadlifts, 2k Row, 25 Power Cleans, 2k Row, 50 Push Ups – Post Time

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Rowing WOD 5/3/13:

“Regatta Gone Mad”

50 Deadlifts (95/65 lbs)

2k Row

25 Power Cleans (95/65 lbs)

2k Row

50 Push Ups

Big Regattas coming up this month! How many times will you race this weekend?

Big Regattas coming up this month! How many times will you race this weekend? CrossFit Rowing Course June 8-9

When training for big races, rowers will enter two or three events in one day at smaller regattas leading up to their main race.  Think of the Games, going from one WOD to another WOD within a matter of hours.  Now imagine the WODs are back to back 5k rows or back to back 2k rows that are max effort as fast as your mind and body will go.  It sounds crazy but if rowers can get through a couple of long regatta weekends in early October they’re much more prepared when late October rolls around.  When they only have one race to focus on they’re fresh and mentally strong.  Getting through a tough workout can really build your confidence when it comes time to push the intensity on race day.  Today’s Rowing WOD is on the longer side.  Focus on good efficient movement and stay mentally strong during the row.  This will give you a taste of what it’s like to row back to back races at a regatta or compete back to back at Regionals.

We will be testing our 2k next Saturday so that athletes going to Regionals are prepared and know what pace they can hold should a 2k pop up in a workout.  Get after it today, get some good recovery this weekend, and come ready to race next Saturday.

Post your time to comments!

Rest Day 5/2/13: What’s your favorite Grip? Share!

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Rest Day 5/2/13:

℅ row2k.com

℅ row2k.com

What’s your favorite Grip?

Whether your on the erg or on the water certain grips feel better in our hands.  Do you have a preference on diameter? What do you like for texture? Rubber, wood, plastic, foam?  Do certain grips give you more blisters than others?  Does color play any part in your decision to row with one or the other?

℅ concept2.com

℅ concept2.com

azureblue

℅ concept2.com

green

℅ concept2.com

veneer

℅ concept2.com

Post your thoughts to comments and come to the CrossFit Rowing Course on June 8-9 where we will use both erg handles and oar handles!

Rowing WOD 5/1/13: 4RFD – 20 DU, 200m Run, 2min Row – Post Meters Rowed

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Rowing WOD 5/1/13:

Monica getting after the Double Under. Come learn how to attack Rowing WODs at the CrossFit Rowing Course June 8-9!

Monica getting after the Double Under. Come learn how to attack Rowing WODs at the CrossFit Rowing Course June 8-9!

4 Rounds For Distance (15min Cap) …

20 Double Unders

200m Run

2min Row for Meters

Through training we are constantly using all of our metabolic pathways, which range from short and anaerobic in nature to long and aerobic.  We want to be able to efficiently use our energy systems whether we’re drawing from our muscles or our breath.  It’s good to choose workouts throughout the week that focus on one or the other and occasionally mix the two.  In this manner we’ll be ready for anything, whether it’s a planned start in a 2k race or a counter move in the middle to hold off an unexpected attack of another boat.  We need to be able to execute our own race plan but be ready to adapt on moments notice if the race isn’t going according to plan.

Today’s Rowing WOD is awesome because it’ll require all of our metabolic pathways to fire.  In the 2 minute piece at the end of each round try to execute each part of your 2k race plan, especially the start.  Hit your splits and go hard.  During the run and the double unders try to keep the pace consistent between rounds, focus on making the work aerobic, and find a smooth rhythm.  To finish this workout under 15 minutes and get as many meters as possible you will have to execute a game plan.  However, be ready to push if your double unders start to slow you down.

Have fun and post the total distance rowed to comments as well as the distance for each round.