Monthly Archives: October 2012

Rowing WOD 10/22: 5k Row – Post your results

Posted on by
6

UVM Alumni 8+ on Saturday!

Rowing WOD 10/22:

5k Row

It’s been over a month since our last 5k, how has your aerobic capacity and endurance improved?  Today’s assessment will give you an idea of both your aerobic capacity and endurance.  Set your monitor for 5,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.  This will give you an idea of your work capacity over about 20 minutes.

The Head of the Charles was this past weekend and it was awesome.  Beautiful weather, tons of boats, and lots of hard work paying off.  For many crews the Charles is the end of the road in the fall or at least the last big regatta.  Before we head indoors for the winter it’ll be good to know where we stand.  That’s what this week is for.  Also, if you’ve never done a 5k this will give you a sense for what the Head of the Charles is like.  Just imagine an ever-changing stadium around you with killer bridges and collisions galore as you row.

For those wondering why we’re doing such a long test and how to attack it, think of this as a Girl Wod like “Mary”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work aerobically without having to dip into anaerobic energy stores.  Also, when tackling “Mary”, good competitors will go in with a game plan based on what they know they can maintain.  The first couple of rounds may be used to ease into the work without flying and dying.

Whether you’re a Vet or Novice, the goal should be to maintain a consistent 500m split and stroke rating throughout the whole piece.  If this is your first 5k aim to build your confidence by negative splitting.  Start the first 1k at a moderately hard pace that you can consistently hold.  Then every 1k after that try to pull a little bit faster, perhaps 1 split second every 1k.  What you should avoid is going out to hard, say 1:45 /500m, and then dying half way through to limp in at a split of 2:00 /500m.

Novices should try to maintain a stroke rating of 24 to 26.  Vets should work on executing a race plan, maintaining their splits, and rowing at a stroke rating of 26 to 28.

Let us know how you do!  Post your results to Comments.

Rest Day 10/21: What’s your favorite Event at the Head of the Charles?

Posted on by
Reply

Rest Day 10/21:

What’s your favorite Event at the Head of the Charles?

Crews Warming Up on Friday

Rowing WOD 10/20: “The Charles” – 1k Row, 10 Push Ups, 800m Run, 20 Push Ups… – Post Time

Posted on by
Reply

Boat Trailers at FALS

Rowing WOD 10/20:

“The Charles”

1k Row

10 Push Ups

800m Run

20 Burpees

500m Row

30 Mt. Climbers

400m Run

40 Double Unders

250m Row

The Head of the Charles weekend is finally here!  Rowers have been waiting for this day all year.  It is literally like Christmas for the rowing world.  If you’ve never seen a major regatta come down and check it out.  Today’s Rowing WOD is inspired by the craziness it is to be a competitor and/or spectator on the river this weekend.  There’s tons of running back and forth, launching boats, watching from bridges, searching for friends, making new ones, and enjoying the racing action.  Concept2 will have a ton of ergs setup to warmup on or demo.  If you happen to bring a jump rope it’s possible to do this along the river.  Just be careful of the thousands of spectators and rowers!

Post your time and experience to comments!

Rowing WOD 10/19: Max Pressure 2x1k, 2×500, 2×250 – Post Avg Splits for Each

Posted on by
2

Sunset on the Basin! It’s the week of HOCR! Get Excited!

Rowing WOD 10/19:

Max Pressure

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 Rest

Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it?  Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff?  Well snap out of it and hit that WOD hard next time.  Results come from High Intensity and you’re ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and SR) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.  

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits for each piece to comments!

Rest Day 10/18: Checkout the Head of the Charles this Weekend! How do you get motivated?

Posted on by
Reply

Rest Day 10/18:

The Head of the Charles is taking place this weekend in Boston.  A lot of rowers have used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  Come check it out and witness one of the most awesome rowing events in the world.  Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.

How do you get motivated?

The Land of Motivation

Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…

On top of that, some research suggests it can take up to 3 yearsto reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.

But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:

…Read More Here…