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Rowing WOD 4/23/13: 6 x 750m w/ 2min Rest – Post Splits

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Rowing WOD 4/23/13:

Get Certified and Learn to Row on the Water! Sign Up for the CrossFit Rowing Course June 8-9!

Get Certified and Learn to Row on the Water! Sign Up for the CrossFit Rowing Course June 8-9!

6 x 750m w/ 2min Rest

  • 1st & 2nd @2k Pace (w/ Start)
  • 3rd @2k+5
  • 4th @2k+3
  • 5th @2k+1
  • 6th @2k (w/ Sprint Finish)

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 750m of work and 2 minutes of rest.  Use the first two pieces 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 six pieces.  Write down the splits you would like to hold (ex: 2:00, 2:00, 2:05, 2:03, 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…

Regionals are a month away.  Will there be a 2k?  Better get ready just in case.  For those of you lucky enough to be competing at Regionals, and those that look forward to competing at some point this year, we will be testing our 2k on Saturday, May 11th.  If you can hit a few of these Rowing WODs every week from now until then you will be ready to crush it.  You will know your splits and what to hold during Rowing WODs at Regionals and other competitions this summer.

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

Rest Day 4/21/13: Where should we gather during the stroke? Share!

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Rest Day 4/21/13:

Gather just before sliding forward.

Gather just before sliding forward.

Where should we gather during the stroke?

Come find out at the CrossFit Rowing Course being held at CrossFit Boston and Community Rowing Inc. June 8-9.

When performing cleans or snatches in a wod with moderate weight it is possible to touch and go.  In order to touch and go there is a gathering point just above the knee when returning the weight to the floor where athletes lock in their posture and prepare their body for the next repetition.  When rowing on the water many coaches talk about body preparation by half slide to be ready for the catch.  This usually involves thinking about or feeling a gathering point as the bodies swing forward out of the finish so that everyone in the boat can get together and time the catch correctly.  When rowing by yourself on the erg it is possible to slow yourself down on the recovery and gather yourself and your body preparation as you start to slide forward toward the next catch.

Take 5 minutes today to row nice and slow and see where you tend to gather yourself.  Too often competitors or athletes in the gym gather at the finish and dump their weight to the floor.  Instead think about the finish as a continuous movement and put a gathering point just after you swing the body forward and begin your slide.  This will save energy, improve your sequencing, and make everything much smoother.

Rest Day 4/11/13: Blade Work – When is the blade Feathered/Squared? – Share your thoughts and preferences!

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Rest Day 4/11/13:

Thoughts on Bladework?

Thoughts on Blade Work?

Blade Work

When is the blade Feathered/Squared?

At the CrossFit Rowing Course June 8-9 we will be learning how the blade and the oar move with the body during the stroke.  If you’re interested in dialing in your technique and pushing your rowing to the next level come to CrossFit Boston and Community Rowing.

On Saturday we will be crushing it with CrossFit Rowing Coach Shane Farmer on the Concept2 Ergometer.  On Sunday we will be putting our new and improved skills to work rowing in shells on the Charles River.  Sign up here and come enjoy the summer in Boston!

Share your thoughts on when the blade should be feathered and squared to comments!

Rest Day 4/7/13: Sitting on the erg/boat; What is Port and what is Starboard? What direction is the boat going?

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Rest Day 4/7/13:

Shane Farmer

What side is Port and what side is Starboard?  

What direction is the boat going?

Sometimes asking these simple questions even on the erg is helpful in thinking about balance, technique, and efficiency of movement.  If you ever plan to row on the water you will want to know the answers.  Especially if you want to stay safe and go fast!

Will you be at the CrossFit Rowing Course June 8-9 in Boston?

Sculling

If you enjoy Rowing, especially when combining it with CrossFit, then you should come get some knowledge on both!  CrossFit Boston will be hosting a 2-Day CrossFit Rowing Trainer’s Course June 8-9.  On Saturday CrossFit Rowing Coach Shane Farmer will be dropping some know-how on the erg and on Sunday all participants will get a chance to take their new-found knowledge to the water at Community Rowing.

Register Now before it fills up!

Rowing WOD 4/2/13: 6 x 2min On, 1min Off – Post Avg Splits

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Rowing WOD 4/2/13:

6 x 2min On, 1min Off

It's getting warmer! Who's ready to bring these workouts to the water? CrossFit Rowing Course @ CrossFit Boston, June 8-9 Register Here!

It’s getting warmer! Who’s ready to bring these workouts to the water? CrossFit Rowing Course @ CrossFit Boston, June 8-9 Register Here!

  • 3 pieces @32 s/m
  • 2 @34 s/m
  • 1 @36 s/m

When training it can be beneficial to work at a pace greater than you would normally compete in order to gain a greater sense of control and fluidity.  Today’s Rowing WOD is an opportunity to push the stroke rating so that race pace feels smoother and more controlled.  Focus on your breathing for the first couple and when the rating goes up be sure to bring the split down accordingly.  Rowing at higher ratings can send the chain and boat all over the place if you aren’t smooth and horizontal with the hands.  At the finish you’ll need quick hands away to pick up the stroke rating, but don’t let the chain jump up and down or chatter.  During the minute off paddle at a light 14 to 16 stroke rating to catch your breath and re-focus for the next piece.

Post your Average Splits to comments.