Tag Archives: water

Rowing WOD 1/23/16: 5 x 800m w/ 2min Rest – Post Avg 500m Splits

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Rowing WOD:

5 x 800m w/ 2min Rest

Thanks again to the rowers of North Shore CrossFit for coming down to compete last weekend!

1st @2k Pace (w/ Start)

2nd @2k+3

3rd @2k+2

4th @2k+1

5th @2k

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.  Use the first piece to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all five pieces.  Write down the splits you would like to hold (ex: 2:00, 2:03, 2:02, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

Post your Average 500m Splits for each piece to comments.

Rowing WOD 1/12/16: 10 x 250m w/ 45sec Rest – Post Splits

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Rowing WOD:

Does your race plan involve you're Warm Up?

Does your race plan involve you’re Warm Up?

10 x 250m w/ 45 seconds Rest

Our next 2k race is this weekend at the Renegade Rowing League #2.  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.

This Saturday, January 16th, we will be testing our 2k again.  If you’re in the Boston Area you’re invited to come and visit Our Crew Fitness and compete in the Renegade Rowing League.  It will take place from 8 am – 9am.  In order to prepare for testing and competition some of the rowing wods this week will be focused on race pressure and executing a race plan.

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m 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 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place

Rowing WOD 1/11/16: 4x10min Spicy Steady State w/ 1min Rest – Post Total Distance

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 Rowing WOD:

4 x 10 min Spicy Steady State w/ 1 min RestRRC 2012

  • 10′ @ 18 s/m**
  • 10′ @ 20 s/m**
  • 10′ @ 22 s/m**
  • 10′ @ Increasing Stroke Rating (5′ @24, 3′ @26, 2′ @28)

**First 3 Pieces – Row 4min Steady, 1min @-3 split seconds, 4min Steady, 1min @-3 split seconds (if you’re rowing 2:00 splits for 4min, then you would row the fifth minute at 1:57 while maintaining the same stroke rating)

**Hold the same stroke rating all the way through each piece, but vary the pressure with your legs depending on whether you’re rowing steady or 3 split seconds faster

This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls.  Focus on maintaining consistent pressure through each stroke and every piece.  Rate of Perceived Exertion should be around 60% – 70%.  Effort level on the last piece is open and should be based on how you feel.  Set the monitor for intervals-time with 10 minutes of work and 1 minute of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.

RRC AnjaNovice rowers should focus on one part of the stroke for each piece, like a horizontal handle path or trying to row feet out.

Vets should be dialing in their consistency.  During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases.

Post the total distance rowed to comments.

Rowing WOD 12/15/15: 6x650m w/ 1:45 Rest – Post Avg Splits

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 Rowing WOD:

The Shallow V

The Shallow V

6 x 650m w/ 1:45 Rest

  • FOCUS: RACE STRATEGY

Are you ready for your next 2k?  Make sure you have a game plan going in. Use today’s Rowing WOD to test out different strategies and build confidence in your rowing. 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.  Keep after your training as we go through December and the Holidays.  It will be January before you know it and CRASH-B’s is right around the corner.  There will be more to come on preparing for the 2k.

Post your average splits for each piece to comments!

Rowing WOD 12/12/15: 3k Row, 2.5k Row, 2k Row – Post Avg. Splits

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Rowing WOD:

The Ladies getting after it at the Renegade Rowing League last year!

The Ladies getting after it at the Renegade Rowing League last year!

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 to maintain a consistent split.

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

Why is Rowing Fun?