Rest Day 10/5/14: Good Luck Rowers at Textile River Regatta!

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Rest Day:

All the oars at last years Textile River Regatta!

Good Luck to all rowers competing at the Textile River Regatta today!

I’ve been coaching the Boston College Men for the past month and while they’re not racing at the Textile I can’t wait to see the results from one of the first big regattas of the fall.  It’s the first race of the season and it’ll be awesome to see where everyone stacks up leading into the Head of the Charles!

If you’re in the Boston area, head up to the Merrimack River in Lowell to check it out.  If not, go find a race near you and see what the sport of rowing is all about!

Share your experience and pictures!

Rowing WOD 10/4/14: 4x4min w/ 2min Rest – Post Splits

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Rowing WOD:

Renegade Rowing Team - Racing through last bridge at Rumble on the River!

4 x 4min w/ 2min Rest

  • 1st @5k
  • 2nd @2k+4
  • 3rd @2k+2
  • 4th @2k+1
  • Think about mental toughness needed during the testing week

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a personal record during our testing week at the end of the month.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold a consistent split just above your ideal race pace.  Use the prescription as a guide and execute your splits to build confidence for the coming weeks.  You should visualize what it will be like in the middle of your 2k or 5k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

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

Rowing WOD 10/3/14: Row2k, 15 Bench Press, Row1k, 10 Bench, Row500m, 5 Bench – Post Time and Splits

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Rowing WOD:

Renegade Rowing Team after launching for the Rumble on the River

Complete for time …

2k Row, 15 Bench Press (135/95 lbs.)

1k Row, 10 Bench Press (185/125 lbs.)

500m Row, 5 Bench Press (225/155 lbs.)

Last weekend we re-tested our 5k.  If you didn’t get a chance to fit it in, try to do so this week.  At the end of October, as the Fall Head Race Season draws to a close on the water, we will perform a testing week to hit various distances and lifts.  This will let us know where we’re at for the year and what to start working towards this winter.  Keep fitting in mobility wherever you can and training hard.  It will pay off!

Today’s Rowing WOD comes from CrossFit Boston.  We performed this during regular classes in the gym and I just had to give you all a shot at it.  A good goal would be to complete this in under 20 minutes.  Scale the Bench Press accordingly and be safe if you don’t have a spotter.  Focus on keeping a big chest with shoulders pinched and pinned to the bench.  Make the Bench a full body lift by engaging and using everything to perform each rep.  Crush that bar in your hands and break it in half as you perform the lift. The sweet spot you should touch on the bench is the same sweet spot you’re looking to touch with the handle every time you finish the stroke, the sternum for men or bottom of the sports bra for ladies.

We’ve done this rowing sequence before.  Look back to see what you got for each piece in your workout log.  Remember there is work to be done in between, so you may need to adjust your goal splits a little.  Try to shoot for a pace of 2k+3 for the 2k, 2k pace for the 1k, and whatever you have left for the 500m.  Focus on breathing in the 2k, using the legs in the 1k, and being smooth with a higher stroke rate during the 500m.

Have fun and get after it!

Post your time, loads, and splits to comments!

Rest Day 10/2/13: How do you incorporate rhythm/skill in everyday practice?

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Rest Day:BC Men WU

How do you incorporate rhythm/skill in everyday practice?

Rhythm and Balance are two skills needed in the boat and in the gym.  One way to improve a skill is by deliberate practice on a regular basis and making every act an act of conditioning.  Showing your body and brain how to move properly over and over again in many different situations will force it to adapt and make a movement second nature.  The simple task of taking the blade out of the water and putting it in the water in time with the rest of your crew is one example.  Below is a video of the BC Men’s Crew Team practicing building 30’s and the chop spin.  How do you spin the boat?  Have you ever tried the chop spin?  Do you use spinning the boat as an opportunity to improve rhythm, balance, timing, and feel?

Rowing WOD 10/1/14: 6RFD – 7 Thrusters, ME Row – Post Total Meters Rowed

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Rowing WOD:RR Thruster

6 Rounds for Distance

1:30 On, 1:30 Off

7 Thrusters (95/65)

Max Effort Row

Score is Total Meters Rowed

Today’s Rowing WOD is an opportunity to pick up the intensity and push yourself.  Each round you’ll have 1 minute and 30 seconds to complete 7 thrusters and then row as many meters as possible.  Keep track of how many meters you row each round.  During the rest control your breathing and get focused on the next round.  As you fatigue be sure to keep a solid core in both the thruster and the row.  Don’t collapse, keep a big chest, and use those legs!

Post your total meters to comments.