Tag Archives: training

Rowing WOD 2/27/13: 4RFT – 400m Row, 20 Push Ups, 10 Box Jumps – Post Time and Plan

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Rowing WOD 2/27/13:RRC Get Some!

4 Rounds For Time …

400m Row

20 Push Ups

10 Box Jumps (30/24 inches)

To game a WOD or not to game a WOD… Last week we did a fun Rowing WOD that started and ended with the erg.  The middle of that workout included decently heavy snatches, which are one of the most complex lifts.  They must be respected on their own and especially in the middle of a WOD.  One of our regular Renegades from across the country posted his time and apologized for having gamed the rowing portion.  He posted a great score and I say no apology needed.

Lately, I’ve been thinking about that instance as I watch everyone attack these WODs.  TheRR Snatch Catch ability to feel your body pre, during, and post WOD is invaluable.  Is it under a lot of stress?  Has it recovered with enough sleep and nutrition?  Are you feeling great?  These are questions you need to be asking yourself on a regular basis and the answers will play into whether you decide to game a WOD or go all out from 3,2,1, GO!

When approaching a Rowing WOD or any WOD for that matter it helps to develop a game plan just like a 2k race plan.  It may be, that you feel great and are looking for a solid training day, so you decide to go hard and see how long you last.  On the other hand it may be a competition with more WODs to come later in the day, or perhaps it’s preparation for the Open and the Games that are coming up.  Lastly, you may know that you could execute the rowing portion as prescribed, but you want to tackle the other movements, for example the snatch in last weeks WOD.  I believe that’s what our Renegade had in mind and that’s totally fine as long as you know your plan, you commit to it, and you execute.

In today’s Rowing WOD you will have to decide again whether to game it or just go all out.

Mike w/ nice Preparation on the recovery!

Mike w/ nice Preparation on the recovery!

If you are training to drop your 2k time under 7 or 8 minutes I’d love for you to have a game plan.  Look back at last Thursday’s 6x400m intervals and see what you were able to hold.  If you held your 2k race pace for every piece then perhaps you try to do the same here.  If you know push ups and box jumps will drain you, then commit to a game plan that allows for some slippage.  Do the first piece at 2k pace, second piece at a split of 2k+5, third at 2k+7, and fourth at 2k+5.  If you’re still just getting into rowing then work on pulling a consistent split, maintaining form when it gets tough, and be efficient.

Post your time, game plan, and whether or not you executed to comments!

Rowing WOD 2/26/13: 3 x 2k w/ 5min Rest – Post Goal Split and Experience

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Rowing WOD 2/26/13:RR 2x2k

3 x 2k w/ 5min rest

1st 2k: 

  • 750m @ 2k+5
  • 250m @ 18 spm (paddle light)
  • 750m @ 2k+3
  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k: 

  • 750m @ 2k+3
  • 250m @ 18 spm (paddle light)
  • 750m @ 2k+1
  • 250m @ 18 spm (paddle light)

Rest 5min

3rd 2k: NSCF 2K

  • 750m @ 2k+1
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  If you’ve been trying to break that 7 minute or 8 minute mark in your 2k or you’re competing in the open next week, you’re probably wondering, what will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold the prescribed pace and really execute with form and efficiency.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at the prescribed pace.  Finish with a  paddle to recover.  The second and third 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions of today’s Rowing WOD.

Rowing WOD 2/25/13: 7k Row w/ REEE – Post Time and Avg Split

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Rowing WOD 2/25/13:

7k Row

w/ Rear End of Erg Elevated

45# Bumper under Erg

45# Bumper under Erg

Rowing is all about the legs.  If you can’t initiate the stroke with your legs than you’re missing an opportunity to go faster.  Today’s Rowing WOD will give you an opportunity to feel the weight come onto your feet at the catch.  Keep your legs engaged and really stand up off the footboards.  Place the back of the erg on a 45# bumper plate and get after it.  What you’ll find is that you’re forced to eliminate two common problems, clenching the arms early and over-compressing the legs at the catch.

This wod will take the average person over 30 minutes so keep focused on an efficient push with the legs without letting yourself go at the catch.  Once you settle into the piece and get used to using the legs more, then you can cycle through the following three concepts, which will help keep your form all the way through the piece.

Focus:

1. Consistent Pressure

  • Feel consistent pressure on the handle and the feet all the way through the drive.
    Force Curve ℅ Concept2.com

    Force Curve ℅ Concept2.com

    Put the monitor on the force curve display by hitting the second arrow button from the top while you’re rowing.  The ideal curve you’re looking for is a smooth, inverse parabola.  Make that happen and you’ll have consistent pressure.

  • Also focus on holding a consistent split and stroke rating all the way through.  Whatever you can hold keep it consistent, efficient, and smooth.

2. Pointed Finish

  • Try to row the first half of the piece with your feet out of the straps.  As you finish the stroke ensure that you’re pointing your toes and
    Pointed Finish!

    Pointed Finish!

    your elbows.  This will promote a full pull without dumping your weight and having to do more work on the recovery.  Stay seated on your sit bones all the way through.  If you can master this you’ll be much more efficient.  Try to keep those feet attached to the footboards at all times…that’s how you transfer force to the handle.

3. Recover to Strength!

  • Hold your legs down as you finish the stroke and then swing your arms and body
    Recover to Strength!

    Recover to Strength!

    forward to start the recovery.  Keep your chest up and transfer the weight from the back of your seat to the front.  As you get half way up the slide you should be in a strong athletic position with your torso angled forward of your hip.  Broad Chest, Bones Stacked, Solid Core.  Ready for anything!

Get after it and post your time to comments!

Rowing WOD 2/23/13: 6 x 400m w/ 1:30 Rest – Post Avg Splits

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Rowing WOD 2/23/13:

6 x 400m w/ 1:30 Rest

Jack the dog watching for consistency!

Jack the dog watching for consistency!

  • Focus: Consistent Race Pace

Yesterday we worked on the start and finish of the 2k.  Today’s Rowing WOD is focused on the middle.  Specifically that third 500m into the last 400m of the race.  For those that did a 2k last weekend and didn’t quite hit their goal, you realized that we need to get better at consistency through the middle of the race.  The start and finish can set you up and seal the deal, but the middle of the race is where you must commit to  reach your goal.

Row each piece at your goal 2k split.  For example, if you want to row an 8:00 2k then your 2k split would be 2:00 and you should row every stroke of today’s workout at a 2:00 split.  When I say every stroke, I mean it.  You need to find a rhythm that you can hold while maintaining that goal split each and every stroke.  If you want to step your game up another notch you could even take video of your monitor and count the number of strokes you’re not at that goal spilt.  Perhaps you challenge yourself with a penalty and do 1 push up or 1 burpee every time the split reads something different during the workout.

Get consistent and get after it!

Post your average split for each piece to comments.

Rowing WOD 2/22/13: 800m Row; 4Rds – 4 Snatches, 8 T2B; 400m Row – Post Time

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Rowing WOD 2/22/13:

Renegades practicing their start and settle!

Renegades practicing their start and settle!

Complete All For Time …

800m Row (Like start of 2k)

then,

4 Rounds Of …

4 Snatch (115/85 lbs.)

8 Toes to Bar (sub V-Ups if no bar)

then,

400m Row (Like finish of 2k)

In the coming weeks we’ll be working on two parts of a 2k race.  The ends and the middle.  Today’s Rowing WOD is focused on the ends, meaning the start and the finish.  A good start can set you up for a personal best and a solid finish can seal the deal.  The key to a good start is getting the flywheel moving quickly without taxing your body.  That’s where a sprint start comes in.

A sprint start is usually a short stroke, followed by a longer stroke, followed by a full stroke.  We like to say 1/2 stroke, 3/4 stroke, full stroke, or 1/2, 3/4, full.  Some athletes will get even more precise and do a five stroke sprint start, 3/4, 1/2, 3/4, Lengthen, Full.  Once the fan is moving, keep it moving with 7 to 10 high strokes above a 36 stroke rating.  This will bring your average split down.  As long as you keep it quick and light your body won’t feel it.

Grab a training partner and get after it!

Grab a training partner and get after it!

However, as soon as you finish your high strokes it is important to settle to your race pace.  Otherwise lactic acid will start to build up and your legs will be on fire.  In today’s Rowing WOD be sure to settle to your 2k pace by 200m in so that you can be ready for the snatches and toes to bar.  Once you get into the last 400m be sure to paddle in at your 2k pace and then sprint all out at the 250m mark by negative splitting.  A good goal would be to have an average split for the last 400m that is faster than the average for the first 800m.

Post your time for the workout and average splits for each piece to comments.