Tag Archives: training

Rest Day 3/24/13: How does your gym setup the ergs during a Rowing WOD? – Share Thoughts

Posted on by
Reply

Rest Day 3/24/13:CFB Ergs

How does your gym setup the ergs during a Rowing WOD?

Do they all get thrown in a line? End to End?  In a Circle?  Does each person get an erg in a predefined grid on the floor like a competition?  Does it depend on the workout or class structure?  Does it depend on the number of ergs?  Does it matter?

Would you like to learn the most efficient way to arrange the ergs in your gym during certain Rowing WODs?  Would you like to know the best way to arrange them for teaching the stroke to different sized classes?

Come to the CrossFit Rowing Trainer Course in Boston from June 8-9.  CrossFit Rowing Coach Shane Farmer will be running the course on Saturday at CrossFit Boston Iron and Grit and then everyone will learn to apply their skills on the water at Community Rowing Inc. on Sunday.

Click here to learn more and register! 

Let us know if you have any questions or need any help!

Rowing WOD 3/23/13: 10×1:00 On, :45 Off – Post Splits and Distances

Posted on by
4

Rowing WOD 3/23/13:

10 x 1:00 On, :45 Off

CRASH-B's here we come! Attention! Row!

  • 2k Goal Pace!!!

One Week until our next 2k!  You’ve been training hard all winter with a goal pace in mind.  Today is the day to attack it and dial it in.  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.

Next weekend we will be testing our 2k, perhaps as part of Open WOD 13.4.  Get ready to crush a 2k in your hometown gym with a friend.

Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute 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.

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 2k.

Post your Splits and Distances for each piece to comments.

Rowing WOD 3/22/13: 4RFT – 10 PU, 15 AS, 20 DU, 250m Row – Post Time and Splits

Posted on by
2

Rowing WOD 3/22/13:

4 Rounds For Time …

10 Push Ups

15 Air Squats

20 Double Unders

250m Row

There’s no 2k in the Open this week, but I’ve still got hope.  Perhaps the Open will match up with our training schedule.  We’re going to be doing our next 2k on Saturday, March 30th.  Come on 13.4!

Today’s Rowing WOD is all about executing race pace with good focus and mental toughness when things get tough.  I know you’re probably focused on 13.3, but have no fear.  This will get you ready and sharpen up both your double unders and wall balls.  Try to stay relaxed under fatigue to let the double unders flow.  Be smooth and go unbroken on the push ups and air squats to get your muscles fired up for wall balls.

The 250m Row should be performed at your ideal 2k Race Pace.  If you are aiming to break 7:00 then hold a 1:45 split for every stroke.  It may be easy the first round, but the key will be to execute on the third and fourth rounds.  Stroke rating should be around a 28-32.  Push the pace, get through the first three movements, and execute your split under pressure.  Be positive and stay strong.  You can do anything you set your mind to.

Post time and splits to comments.

Rowing WOD 3/20/13: 3RFT – 500m Row, 10 HSPU, 15 KB Swings – Post Time

Posted on by
2

The Renegade Rowing Team starts up in April!  Tryouts and Info Session next week at CrossFit Boston Iron and Grit (3/26 and 3/28 @5:30am – 7am)!  Click here to check it out and register!

Rowing WOD 3/20/13:

3 Rounds For Time …RR KB Swing

500m Row

10 Handstand Push Ups

15 Kettle Bell Swings (1.5/1 pood)

This year at CRASH-B’s it was amazing sitting in the stands and watching the finals of the men’s and women’s open division.  In the last heat of the day the front row of ergs was filled with giants.  The top two athletes who fought tooth and nail to the finish line were holding a pace of 1:29 /500m every stroke for the whole race except the start and finish where they sprinted even faster.  It’d be interesting to see how they’d do in the Open, especially if a 2k row pops up this year.  They would probably crush the field with times around 5:50 for 2,000 meters.

13.3 will be announced later tonight and it may very well include a 2k with a time domain of 8 minutes. … What will you do to make up ground on the elite rowers when a 2k pops up?

Shane FarmerToday’s Rowing WOD is a good place to start.  We did this one a month ago today, so get after it and go faster than before.  Whenever a WOD pops up that includes rowing plus two or three additional movements it helps to have a game plan for the erg going in.  If you know the upper body and posterior chain will be taxed from the handstand push ups and KB swings then sitting down on the erg you should be ready to focus on suspension at the catch.  Stand up off the quads to get most of your power.  When you feel ready, start to bring in the posterior chain more.  Breathing will also be a good thing to focus on when you hop back on the erg.  You want to be recharged and ready to go for the next round of handstand push ups.

Pace and stroke rating will be key, because they can provide a target for you to focus on and hit.  If you know your 2k split, a good goal would be to hold that through the first round and adjust up or down from their depending on how you feel in the second and third round.  When your muscles start to build up metabolic waste and the pain creeps in, try to keep the stroke rating quick and light above a 30 (s/m) rather than long and heavy.

Post your time and focus to comments!

Rowing WOD 3/19/13: 6 x 650m w/ 1:45 Rest – Post Avg Splits

Posted on by
2

The Renegade Rowing Team starts up in April!  Tryouts and Info Session next week at CrossFit Boston Iron and Grit (3/26 and 3/28 @5:30am – 7am)!  Click here to check it out and register!

Rowing WOD 3/19/13:

Renegade Rowing Team enjoying an early morning row!

Renegade Rowing Team enjoying an early morning row!

6 x 650m w/ 1:45 Rest

  • FOCUS: RACE STRATEGY

Are you ready for 13.3?  It could be a 2k.  Either way our next testing day is coming up in a couple of weeks, so now is the time to dial in your race strategy.  You’ll definitely want a game plan going in. This is a Rowing WOD we did last month and today is a chance to test your training and see if you’re ready to go.  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 February try to improve upon them and finish stronger on the last couple of pieces.  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!