Category Archives: Motivation

Rowing WOD 5/10/14: Row 2k – Post Time, Avg Split, and Stroke Rating

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Rowing WOD:

2k Here We Come!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the Spring season and will give you an idea of how much you’ve improved since our last test over a month ago.  Knowing you 2k time, split, and stroke rating is important.  It will allow you to game Rowing WODs in competition, whether it’s Jackie, a 2k at the Games, or any other Rowing WOD that pops up at local competitions this summer. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!  Let us know if you PR!

Rest Day 5/8/14: Where does the stroke begin?

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Where does the stroke begin?RR Dad

When thinking about the stroke should there be any stops or starts?  Does the handle and seat ever stop moving?  If so where is it ok?

Ideally the rowing stroke is a cyclical motion that is fluid and dynamic without beginning or end.  When thinking of the catch you should be thinking of the weight coming on to the feet and being ready to push as soon as the shins are vertical.  Try to imagine your seat changing direction without any pause.  The only time the seat should pause is when you have pushed the legs down and are finishing the stroke.  Thinking of it like this the beginning of the stroke might be considered bodies over as the seat begins to slide or half-slide as you approach the catch on the recovery.

If you have time today, take 5 minutes to row in super slow motion feeling and thinking about the timing of the seat and hands.  Your goal in developing an efficient stroke should be smooth, continuous motion without pause or hesitation.

Rowing WOD 5/6/14: Congrats BC Men’s Rowing! – 15 x :20 On, :40 Off – Post Fastest and Slowest Splits

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Rowing WOD:

Congrats to the Boston College Men's Rowing Team on taking the Team Points Trophy at the New England Rowing Championships on Saturday! Keep up the hard work!

Congrats to the Boston College Men’s Rowing Team on taking the Team Points Trophy at the New England Rowing Championships on Saturday! Keep up the hard work!

15 x :20 On, :40 Off

Max Pressure

  • Post your fastest and slowest splits to comments.

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k which will be happening this Saturday.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Rest Day 5/4/14: What are your favorite sides? Share!

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Rest Day:

What are your favorite sides?

kaleBelow is a great recipe from Alex Black of Wicked Good Nutrition.  Sides can really pump up a meal especially if they’re sides you can get excited about.  Share your favorites!

Kale with Dried Apples

Kale is a nutrient rich green vegetable, and makes a great side dish for your chicken, beef, or fish. Raw kale can be on the more bitter side (depending on whether or not you’re a bitter taster), which is why it’s often added to smoothies and juices, although some enjoy it as part of a salad. This recipe adds a little sweetness and makes 2-3 servings.

Rest Day 4/27/14: Go see a Regatta! Share your experience!

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Rest Day:

Big Regattas coming up this month! How many times will you race this weekend?

Big Regattas coming up this month! How many times will you race this weekend?

Go See a Regatta!

This weekend marks the beginning of the championship regatta season with many big regattas taking place around the country.  Find your nearest rowing center and see if there’s a race happening.  Set yourself up by the finish or start to see the best action.  Also check out the launching and landing areas to see the controlled chaos it takes to make a regatta happen.

Are you Ready to Race?

Share your experience!