Rest Day 10/21:
What’s your favorite Event at the Head of the Charles?
Crews Warming Up on Friday
Rest Day 10/21: What’s your favorite Event at the Head of the Charles?
Reply
Rowing WOD 10/20: “The Charles” – 1k Row, 10 Push Ups, 800m Run, 20 Push Ups… – Post Time
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
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?
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
Posted on October 12, 2012 by Wicked Good Nutrition
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:
Rowing WOD 10/17: 4k Row w/ Control/Burpees – Post Time and # of Burpees
Rowing WOD 10/17:
4k Row w/ Control
Row @26 s/m
80% Effort
*Perform 5 Burpees every time the stroke rate deviates from a 26 for more than two strokes
Executing a game plan during a competition can really help keep you mentally strong and allow you to push right until the end. Talking with members of CrossFit Boston who competed at the Beast of the East this past weekend really emphasized the importance of this. All of them crushed it, most of them won their heats, many of them PR’ed, and all of them had a game plan. A big part of developing a game plan on the rower is to develop your ability to control stroke rating and effort, how many strokes do you take per minute and how much force do you apply to the handle.
Today’s Rowing WOD is all about dialing in that ability to be precise, hold a stroke rating, and put out a consistent effort every stroke. Each time you start rowing you’re allowed 5 strokes to get to a 26 stroke rating. After that you’re only allowed two consecutive strokes not at a 26 stroke rating. It’s ok if every now and then you deviate as long as within two strokes you get the rating back to a 26. Pick a split that you can maintain at 26 s/m and be consistent with your effort each stroke, it should be hard to say a full sentence. Each time you catch yourself taking three strokes not at a 26 hop off the erg and do 5 Burpees. If you’re looking for fun make them lateral erg burpees seen above.
Post your time and number of Burpees to comments!
Renegade Rowing 