Tag Archives: training

Rowing WOD 4/12/13: AMRAP12 − 250m Row, 10 DL, 10 HR Push Ups – Post Score and Avg Splits

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Rowing WOD 4/12/13:

Ever think about how you put the boat in the water? Learn how!

Ever think about how you put the boat in the water? Learn how!

As Many Rounds As Possible in 12min …

250m Row (@2k+3 to 2k+5)

10 Deadlifts (185/125 lbs)

10 Hand Release Push Ups

Rowing didn’t pop up in the Open this year.  What does that mean?  Going into Regionals or any competition this summer you will need to be prepared for Rowing WODs.  If the organizers decided to throw in a short rowing piece with high load movements over a long duration you need to know exactly what pace you can hold to remain efficient and stay in contention.  You’re ability to row might not win a WOD, but it will set you up to win it with the other movements.

Today’s Rowing WOD is all about holding a consistent pace on the erg and pushing through the deadlifts and push ups.  If you want to get the full effect of this workout and be ready for competition you can’t coast.  If you can hold a pace of 3 split seconds slower than your 2k you will crush this.  It won’t be easy, so stay positive and focus on being smooth.  Keep breathing and get hungry for your next competition whether it’s in your own box or at Regionals.

Post the number of complete rounds plus additional reps to comments.  Also include your average splits for each 250m piece.

Rowing WOD 4/10/13: “Hamilton” – 3 RFT – 1k Row, 50 Push Ups, 1k Run, 50 Pull Ups – Post Time

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Rowing WOD 4/10/13:

“Hamilton”

Members at CrossFit Boston attacking Hamilton. Come checkout CrossFit Boston June 8-9 at the CrossFit Rowing Course with Shane Farmer!

Members at CrossFit Boston attacking Hamilton. Come checkout CrossFit Boston June 8-9 at the CrossFit Rowing Course with Shane Farmer!

3 Rounds for Time …

1k Row, 50 Push Ups

1k Run, 50 Pull Ups

From time to time CrossFit creates a new WOD that is a step above all the rest.  These are called Hero WODs.  They are named after Heroes who have given their lives in the line of duty.  Every time we perform a Hero WOD is an opportunity to think outside ourselves and push a little bit harder for those that put themselves in harm’s way for us.

Over the past couple of weeks we have been preparing ourselves physically and mentally to crush this workout in its entirety.  Today’s Rowing WOD is the full thing, an awesome Hero WOD named Hamilton.  Today is the day to push ourselves harder, execute our rowing, and honor Hamilton.  Your focus should be to push the pace on the running, push ups, and pull ups.  Figure out how you’re going to game each movement to get through it the fastest.

On the 1k Row I would like to see everyone execute the first 1k of your 2k race plan.  We will be testing our 2k again soon and today is a great opportunity to build confidence and hit your new 2k splits.  Start quick and light, settle with breathing, and execute every stroke with balanced power.  Stay strong mentally and physically.  Look back at what you did in the last 2 weeks and try to hold a consistent pace through the whole workout.  If you can, negative split the run and the row to make each round a little faster than the first.

Execute your game plan.  Smooth is Fast!

Post your time and average splits for the 1k’s to comments.  Below is something to think about as you push through the pain.

“Hamilton“

℅ CrossFit.com

℅ CrossFit.com

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Kristan, and sisters Shawney and Taya Hamilton.

Rowing WOD 4/9/13: 15 x :20 On :40 off – Post Fastest and Slowest Splits

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Rowing WOD 4/9/13:

15 x :20 On :40 Off

Max Pressure

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 your next 2k which will be about a week before Regionals.

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!

Rowing WOD 4/8/13: 1k, 3×3′ w/ 1′ Rest, 2×3′ w/ 1′ Rest – Post Total Distance and Experience

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Rowing WOD 4/8/13:

Checkout everyone's preparation for the catch!

Checkout everyone’s preparation for the catch!

1k Row

  • @24-26 s/m (note average 500m split)
  • 4′ rest

3 x 3’ On 1’ Off as follows

  • Hold 1k split
  • 3′ @26 s/m, 25 s/m, 24 s/m (rate changes every minute)
  • 3′ @25, 24, 23
  • 3′ @24, 23, 22
  • 4′ rest

2 x 3’ On 1’ Off as follows (holding 1k split):

  • 3′ @26, 24, 22
  • 3′ @24, 22, 20

One thing that all good athletes have in common is a sense of efficiency.  The athlete that can maintain proper mechanics and spend the least amount of energy to complete a task will be able to push harder and farther compared to the athlete that just flies and dies.  Todays Rowing WOD introduces a key concept to being efficient in rowing and may improve your efficiency in longer wods.

Start the workout by rowing 1,000m at 24-26 strokes per minute.  Effort should be about 60% – 75% as if you were jogging a half-mile, don’t go all out.  The average split for the 1k will be your goal split to hold through all of the 3 minute pieces.  Set the monitor for 3′ of work and 1′ of rest.  Each 3-minute piece is broken into 1-minute sections that should be rowed at the designated stroke rating.

In order to hold the goal split while decreasing the stroke rating you must perform a ratio shift.  A ratio shift changes the timing of the stroke on the drive and the recovery.  For example, shifting from 1 on the drive: 2 on the recovery, to 1 on the drive: 3 on the recovery.  This is a challenging workout.  Use it to develop a sense of efficiency.  A proper ratio shift maintains the power per stroke but allows the rower time to breath and prepare for the next stroke.

Post Total Distance and your Experience with ratio shifts.

Below are some pictures of Mike T. after working on staying connected through the finish.  What does your finish look like? Is it efficient?  How fast do your hands move through the finish?  … Just a few things to think about as we continue to work on suspension through the stroke and balanced finishes.

Rowing WOD 4/6/13: 3k, 6min Rest, 2.5k, 5min Rest, 2k – Post Avg. Split for Each

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Rowing WOD 4/6/13:

3k Row

  • (@2k+7 Pace)
  • 6min rest

2.5k Row

  • (@2k+5 Pace)
  • 5min rest

2k RowRRC Get Some!

  • (@2k+3 Pace)

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 2k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 2k+5, 2k+4, 2k+3 for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments along with an answer to this question…

Renegade Rowing Workshop

Renegade Rowing Workshop

Why is Rowing Fun?