Rest Day 12/30: What was your December Goal? Did you achieve it?

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Rest Day 12/30:

 

Have you put in the work to achieve your goal?

Have you put in the work to achieve your goal?

What was your December Goal?  Did you achieve it?

As 2012 comes to a close it’s a good time to look back on the year and reflect on what we’ve accomplished.  Did you have a goal for the year?  A New Year’s resolution perhaps?  How did that go?  It’s time to start thinking about what you’d like to accomplish next year.  Start by looking back at December.  Did you set an appropriate goal?  Was it positive, specific, and controllable?  Try to figure out what you did well to work toward that goal and what you need to improve.

Share your successes and thoughts!

Rowing WOD 12/29: 2x2k w/ 5min Rest – Post Goal Split and Experience

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Rowing WOD 12/29:

2 x 2k w/ 5min rest

Mike w/ nice Preparation on his first day back from the Holiday

Mike w/ nice Preparation on his first day back from the Holiday

1st 2k: 

  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)
  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k: 

  • 750m @ Race pace
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  If you’re competing at the Renegade Rowing League on January 19th or CRASH-B’s on February 17th I’m sure you’re thinking about that 2k.  What will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rowing WOD 12/28: Partner WOD – Accumulate 3k and Max Double Unders – Post Time and Double Unders

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Rowing WOD 12/28:

Monica getting after the Double Udner

Monica getting after the Double Under

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we head toward the New Year it’s time to reconnect and catch up with friends and loved ones.  Use today’s Rowing WOD as an opportunity to work hard together and feel good going into the New Year.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.)

Post your time and max double unders to comments.  Team Names Encouraged!

Rowing WOD 12/27: “Hills” 3x10min w/ 4min Rest – Post Distance for Each Piece

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Rowing WOD 12/27:

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @22 s/m

3min @24

2min @26

RR Finish Timing1min @28

I hope everyone had a great holiday and is ready to get back to training.  We did this Rowing WOD a few weeks ago.  This time the ratings are shifted down a bit to let us work off that holiday sluggishness and really bring back our focus on technique.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Rowing WOD 12/26: “Beach Burner” – Post Time

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Rowing WOD 12/26:

“Beach Burner”

The Renegade Rowing Club getting after some 500m Intervals!

The Renegade Rowing Club getting after some 500m Intervals!

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Rowing WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round.  Last week I was lucky enough to travel down to Ft. Lauderdale for a quick vacation.  While there, we found a great workout area on the beach with about 10-15 workout stations.  We chose 7 of our favorites and went at it with a 400m run in between each.  You might not be doing this one at the beach, but it should be just as fun.  Try to remain consistent on your 500m intervals.

Post your time to comments!