Tag Archives: training

Rowing WOD 2/20/13: 3RFT – 500m Row, 10 HSPU, 15 KB Swings – Post Time

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Rowing WOD 2/20/13:

3 Rounds For Time …RR KB Swing

500m Row

10 Handstand Push Ups

15 Kettle Bell Swings (1.5/1 pood)

This past Sunday 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.

However, it’d be interesting to see where they’d end up in all of the other workouts that might include snatches, muscle ups, double unders, thrusters, toes to bar, box jumps, and who knows what else.  They might do alright, but the more well-rounded athletes would no doubt take over.  So, all of you well-rounded athletes who can crush olympic lifting, box jumps, toes to bar, and any other functional movement … what will you do to make up ground on the elite rowers when a 2k pops up again?

Shane FarmerToday’s Rowing WOD is a good place to start.  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 2/19/13: 2.5k, 2k, 1.5k – Post Avg Splits

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Rowing WOD 2/19/13:

CrossFit Boston Member Tiffany getting after it at CRASH-B 2013

CrossFit Boston Member Tiffany getting after it at CRASH-B 2013

2.5k (@2k+5)

  • (row at a pace that is 5 split seconds slower than your average 500m split for a 2k)

7min Rest

2k (@2k+3)

6min Rest

1.5k (@2k+1)

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 by holding specific splits for long distances.  Come up with a plan and execute.  You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander.  If possible grab a friend and take turns coxing each other through each piece.  Be consistent with your splits and stroke ratings through each piece.  The stroke rating for this workout should be around a 28-32, but everyone needs to find what works.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard for consistency.

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

Why is Rowing Fun?

**** Renegade Rowing Club ****

Representing at CRASH-B 2013!

Representing at CRASH-B 2013!

Congrats to all the members of the Renegade Rowing Club, CrossFit Boston, and North Shore CrossFit who competed on Sunday at CRASH-B’s.  You all crushed it and I was very proud to see everyone execute their race plans, achieve 7 minutes of pain/glory, and enjoy the experience.  It’s been quite the journey this winter and I can’t wait to get you all on the water this spring.  Details coming soon!

Rowing WOD 2/18/13: 2 x 15min w/ 5min Rest – Post Distances

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Rowing WOD 2/18/13:

2 x 15min w/ 5min Rest

Mike and Mike attacking the 2k at the RRL

Mike and Mike attacking the 2k at the RRL

  • 5′ @ 20 s/m
  • 5′ @ 22
  • 3′ @ 24
  • 2′ @ 26

This past weekend we crushed another 2k at CRASH-B’s.  Results for the Renegade Rowers will be posted here tomorrow, but can also be found online at crash-b.org.

Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance.  In long chippers rowing can be used as active recovery and a chance to catch your breath.  Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.

Post your distance rowed each piece!

Rowing WOD 2/16/13: Row 2k – Post Time, Average Split, and Stroke Rating

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Rowing WOD 2/16/13:

3 Renegades Prepping for Sunday's 2k at CRASH-B's

3 Renegades Prepping for Sunday’s 2k at CRASH-B’s

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 the fourth time we’ve tested the 2k this winter.  Today you’re rowing in honor of those competing at CRASH-B’s on Sunday.  CRASH-B’s is the World Indoor Rowing Championship held at Boston University’s Agganis Arena.  Many rowers and crossfitters from across the world are flocking to Boston to see what they’ve got and drop the hammer.

If you’re one of the athletes competing at CRASH-B’s you should do some mobility and a few starts in place of today’s 2k.  Rest, hydrate, eat well, and get fired up for Sunday!

Post your 2k results to comments!

Rowing WOD 2/15/13: 4RFT – 300m Row, 20 Double Unders – Post Time

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Rowing WOD 2/15/13:RRC Get Some!

4 Rounds For Time …

300m Row (Execute 2k Race Plan)

20 Double Unders

Today’s Rowing WOD is all about moving well, feeling confident in your race plan, and executing.  If you’re testing your 2k with us tomorrow or at CRASH-B’s on Sunday you’ll want to row each piece like it’s part of your race plan.  Focus on breathing, consistent pressure, and executing your splits.  For the double under’s try to find a rhythm and flow.

Ideally you want to walk away from this WOD knowing you’re ready to crush your race plan this weekend.  Get after it and have some fun!

Post time to comments!