Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves. That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing. Ease into this workout for the first four minutes by finding your rhythm and breathing. However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.
Set the monitor for 10 minutes of work and 4 minutes of rest. During each ten minute piece follow the prescribed rating shifts.
Nice work on the Team 10′ Erg Warm Up! Solid catch timing!
Rowing WOD 12/8:
3k Row
6min rest
2.5k Row
5min rest
2k Row
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…
Why is Rowing Fun?
**** Renegade Rowing Club ****
For those joining us at the Renegade Rowing Club this morning we’ll be continuing our work on speed deadlifts and box squats to develop the ability to turn our legs on quicker at the catch. Here’s a short video of Trish doing box squats on Tuesday night.
Great job with the focus and finish timing from the Renegade Rowing Club last night!
Rowing WOD 12/7:
5 Rounds for time…
20 Cal Row
15 Push Ups (hand release)
10 Dumbbell Ground To Overhead 50/35
5 Split Squat Jumps (ea. leg)
Rest 1:30 between rounds
Today’s Rowing WOD is another long burner to build up your muscular endurance as well as your cardiovascular and respiratory endurance. Fight to go unbroken in all the movements and be sure to get a good mobility session afterwards to begin rebuilding and realigning all of your muscle fibers. Be efficient in your movement, keep a constant pace, and keep breathing.
Today’s Rowing WOD will be a good burner to get your lungs going and allow you to really focus on a solid core. The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency. For the double unders try to keep your wrists loose and get into a good flow that you can maintain. A good goal would be to go unbroken for a minute. With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight. A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate. Any movement that involves an anti rotation component and stabilizing of the core is good for rowing. Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time. By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom! Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8 Rogue just delivered a ton of new equipment to CrossFit Boston and I can’t wait to start using it!
Get Excited for the Renegade Rowing League December 15th!
Rowing WOD 12/4:
5 x 800m w/ 2min Rest
1st @24 s/m
2nd @26
3rd @28
4th @30
5th @32
Some of our best results are found when training at high intensity. In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game. Today’s Rowing WOD provides an opportunity for just that. Set the monitor for 800m of work and 2 minutes of rest. While the stroke rating starts out low, there should be a focus on power per stroke and solid intensity across all five pieces. The increasing stroke rating will give you a chance to see where you’re most effective. Ideally whenever the stroke rating is increased the split should decrease. Try to pick a split for each stroke rating and commit for the whole piece. The last 3 should be around race pace.
Post your Average 500m Splits for each piece to comments.
****Renegade Rowing Club****
Tonight we’ll also be working on box squats to complement the explosiveness we want in the legs at the catch. Here is a picture of Renegade Rower Thor getting after that suspension and explosiveness.
Renegade Rowing 