Rest Day 9/23:
Ever think about racing on the water?
Rest Day 9/23: Ever think about racing on the water?
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Category Archives: Motivation
Rowing WOD 9/21: 2 x 2k w/ 5min Rest – Post goal splits for Race Pace
Thank you to Wade Kimbrough and Again Faster Equipment for the video on the mainsite and in the journal. I can’t wait to bring the community more rowing action through this blog and events this winter. Stay tuned for another video and a chance to compete this winter! -Coach Pat
Rowing WOD 9/21:
2 x 2k w/ 5min rest
1st 2k:
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750m @ Race Pace
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250m @ 18 spm (paddle light)
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750m @ Race Pace
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250m @ 18 spm (paddle light)
Rest 5min
2nd 2k:
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750m @ Race pace
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500m @ 18 spm (paddle light)
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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? What will it feel like? How should it be paced?
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 1,000m 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.
Rest Day 9/20: Who Motivates You and Why? – Share in Comments
The Renegade Rowing Team in their lineup!
Rest Day 9/20:
Who Motivates You and Why?
When training or pushing to reach a goal it helps to surround yourself with people who will push you, hold you accountable, pick you up when you fall, and make you your best self. Last weekend I had the privilege of shoving the Renegade Rowing Team off the dock for their first race on the water. They are a group of Athletes that came together to challenge the norm and hold themselves to a higher standard. They came from CrossFit Boston, CrossFit New England, and Community Rowing Inc. They competed for a spot in the boat, did Rowing WODs on their own, worked toward personal goals in the gym, and put forth a focused effort at every practice.
Bringing it home in the sprint!
In a matter of 11 practices on the water over two months they learned to row an eight man shell, come together as a team, and race other experienced crews from the Charles River. They had the second fastest raw time in the Mixed Masters 8+ Event at the Rumble on the River and passed a boat during the head race portion.
Everyone on the Renegade Rowing Team motivates me for their dedication and passion to learn and continually challenge themselves.
Who Motivates You and Why?
Share in the comments!
Rest Day 9/16: How do you track progress?
Rest Day 9/16:
How do you track progress?
The following is a great post from dietitian Alex Black of Wicked Good Nutrition. Check it out and respond with thoughts!
“I’m going to drop 10 lbs by summer”. “Time to get rid of this holiday weight”. “I have to be under X weight before the seasons starts”. Many of you may have made goals like these at one point or another, using the scale to measure your progress, and, ultimately, determine your success. I mean, it’s easy to do. You can get a bathroom scale for as little as 20 bucks, and every time you use it, it’s free! There are some benefits to tracking your weight, but it’s important to make sure you go about it the right way, and don’t neglect other important measures of your overall health and fitness. In this post I’ll explain some of the common measurements used to track progress and give my advice on tracking progress and setting goals.
Rest Day 9/6: What’s your 2k Race Plan? Mobilize and Share!
New RR T!
Remember Smooth Is Fast!
Rest Day 9/6:
What’s your 2k Race Plan?
Get hydrated, eat well, and get a good sleep. It’s been a solid three days of training/testing. Be sure to take the time to mobilize those quads, hips, and hamstrings. In training we ask a lot of our quads whether it’s rowing or running stadiums. Show them some love even if it’s painful. Do it!
For those that have been following the Rowing WODs you’ve probably noticed we are in the middle of a testing week. We tested the 5k on Monday, the 1′ domain and 1 RM for our lifts on Tuesday, and our general fitness on Wednesday. If you’ve missed those or are looking for the ultimate test, Friday will be a chance for you to attain 7 or 8 minutes of glory. Start thinking of your goal and developing a race plan that will get you there.
Renegade Rowing 