Tag Archives: training

Rowing WOD 7/2: 2x15min w/ 5min Rest – Post Distances for Each Piece

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Rowing WOD 7/2:

2 x 15min w/ 5min Rest

  • 5′ @ 18 spm

  • 5′ @ 20

  • 5′ @ 22

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.

Post your distance rowed each piece!

Rest Day 7/1: Why do you erg? Share in 1 sentence or less!

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Rest Day 7/1:

Why do you erg?

We all have our reasons for using the Concept2 Ergometer.  Is it to be faster in a boat, faster in a workout, fitter, stronger, better at another sport?

Share your story in 1 sentence or less!

I erg because it allows me to stay fit, be a better coach, and share my passion for fitness and rowing with others.

Rowing WOD 6/30: 21-15-9 Row for Calories, Power Clean, Push Up – Post Time

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A Renegade Rower killing the Power Clean!

Rowing WOD 6/30:

21-15-9

Row for Calories

Power Clean 95/65

Push Up

Rowing requires power and endurance.  Today’s Rowing WOD is focused on that power.  Keep a solid core and really stand up off of those footboards.  Try to feel like you’re suspending yourself weightless just above the seat without losing contact.  Keep that force horizontal.  Be sure to transfer that feeling of full body connection to your cleans and push ups.

Check out the video below for a couple of my favorite rowing drills as well as a drill for feeling that suspension.  If you don’t have time to watch the whole thing fast forward to minute 4:30 for the suspension section.

Post your time to comments.

Rowing WOD 6/29: 7 x 2min w/ 1:30 Rest – Post best split and stroke rate!

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Rowing WOD 6/29:

6 x 2min w/ 1:30 Rest

1st @28 spm

2nd @28

3rd @30

4th @30

5th @32

6th @32

7th @Open Rating

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps in an upcoming summer competition.

Post your best average split and the stroke rating you maintained.

Rowing WOD 6/27: 5 RFT – 1k Row, 100m Erg Carry – Post Your Time!

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How will you carry the erg?

Rowing WOD 6/27: 

“Farm Erg”

5 Rounds For Time

1k Row

100m Farmer’s Carry w/ Erg

In CrossFit the Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 2 or 3 split seconds.  In other words, row each piece at a pace of 2k+2 or 2k+3.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check the blog tomorrow to find out how to update this feature on your monitor.

Post your time and let us know how you carried the erg!