Thursday, September 29, 2011
Tuesday, September 27, 2011 at 01:36PM 
WOD for Thursday:
Rowing Skill Work:
3 rounds of the following rowing worksets: (Refer to bottom portion for detailed explanation)
20 Hard (22-24 spm)
20 Light (22-24 spm)
20 Quick (40 spm)
20 Slow (aim for under 15 spm)
Complete for time:
200m Plate Carry (45lbs/35lbs)
100 Double-unders
100 Push-ups
100 Double-unders
200m Plate Carry
Post time to comments.
20-20-20-20: Balance CrossFit Crew, I would like to introduce you to Stroke Ratio
Stroke Ratio is the time you spend on the drive vs. the time you spend on the recovery. I would say a reverse ratio is one of the most common mistakes that I have seen Crossfitters make when they row. Contrary to what many people want to believe an out of control super fast recovery may seem faster and may get your stroke rate up but it will not get that fan moving and those meters flying by. In short if hinders your ability to create power, which is our goal.
To control your stroke rate focusing your recovery on getting your arms away and body angle set before you bring you legs up, slowing as you approach the connection or catch (I often tell people to imagine molasses is on your wheels). If you come into the catch prepared all you have to do connect thru the foot boards and hold that connection all the way thru to the release; tighten up your core, engage the lats and back, do not begin body swing until about half slide and squeeze through the finish with your glutes and quads until your arms and body are forward again.
About the workout/drill:
Since I started rowing every coach I have had has used a version of this drill/workout to teach us how to control our stroke ratio and power application. The drill is four 20 stroke segments rolled into one piece that requires you to respond quickly as you shift between hard, light, quick and slow. These skills are applied in our ability to have a solid start, shift ratio during a race, shift rates during a race, respond to another competitor’s moves in our races, change our power application and set up our sprint at the end of a race. The mental and physical controls that this workout requires are not skills that only rowers can use and can be applied to other physical endeavors.
20 Hard: Think, “How many meters can I get in each stroke?” This segment is to teach the athlete to be powerful at a low stroke rate by maintaining a solid stroke ratio. Apply the power at the catch and maintaining that power all the way thru the drive, then balance that quick and solid drive with a controlled and deliberate recovery. Stroke Rate should be 20-24 strokes per minute
20 Light: Think, “How light can I be without losing control?” This segment is to allow the athlete to recover after the 20 Hard but also learn how to react with composure and control. Do not let the technical wheels fall off! Make a conscious effort to keep some ratio even when power isn’t present. Stroke Rate should be 20-24 strokes per minute.
20 Quick: Think, “How fast can I go?!!!” This segment is all about speed! Try to hit a stroke rate you have never seen before while maintaining a solid connection at the catch. Resist the urge to open the drive with you back instead of by connecting through the legs. Get your speed by having quick hands at the catch and finish and if anything cutting short your body swing into the finish. Stroke Rate should be 38 and UP!
20 Slow: Think “How slow can I make my recovery?” Maintain a solid leg drive and if you shortened up for the quick segment lengthen out. This segment is all about your ability to control your movement. Try to get your stroke rate down by going as slow as possible up the recovery without any pauses. Stroke Rate should be 10-14 strokes per minute.
Reader Comments (17)
9:27 Rx'd
love the row work out! I think it will really help in the future.
15:03 with tuck jumps
26:30? 23:20? i don't remember-- i left my brain after 50DLBs. with pushups from the knees. a dizzying exercise! but at least i got through it, though I doubt I beat Danielle's mom's time. thanks for the support Danielle and the 615am class!
10:53.
William crushed this one!
8:26 Rx
14:30 with push ups from knees
Yes, indeed Wililam crushed it.
12:40 with tuck jumps and push ups from knees.
Loved the rowing drill!
20:54 Rx'd
First set of D/Us went relatively well. The second set was less than impressive (even by my standards). Good workout. I anticipate simply rinsing my hair under the sink tomorrow, as I will not be able to use my shoulders.
5 mile run- stupid Tough Mudder prep!
WOD: 12:56 with tuck jumps and push ups from knees
4 mile run....but do not feel prepped for the Tough Mudder lol
WOD 16:58 Tried double-unders, made it through 75 on the first set, was taking too long, got frustrated, scaled to tuck jumps. Have to keep practicing double-unders!!!!
Laura, there are advantages to being badl :)
... and knowing how to spell bald
12:33 rx'd (sloppy rx'd)
22:15 Rx'ed. d/u's still terrible, but I made progress going from single-single-double to single-double today. Goes much faster, as it turns out...
Wod: 10:05 Rx