Tag Archives: endurance sports

Rest Day 3/30/14: Welcome Spring and the 2k Racing Season!

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BC Men Launching at RiversideHope you all had an awesome 2k yesterday.  Spring is finally here and it’s starting to warmup.  This weekend is pretty much the start of the college racing season on the water, with many schools dueling each other in back to back 2k’s to prep for the bigger regattas later this Spring.  I got a chance to ride launch and watch the first races of the day between the Boston College Men’s Rowing Team and MIT Men’s Rowing Team.  If you still haven’t had a chance to see a 2k on the water, this is the time of year to get up early on a Saturday morning and go check it out!

BC Men Racing MIT on Basin 3-29-14Have a great Sunday and get pumped for the warm weather!  It’s on its way.  I feel it!

Rowing WOD 3/29/14: 2k Row! – Post Results

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Rowing WOD:

BC Men 2k Testing this Winter!

BC Men 2k Testing this Winter!

2k Row

  • Post Results to Comments.

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 the fourth time we’ve tested the 2k this winter/spring.  Grip it and rip it!  Fire It Up!

Post your 2k results to comments!

Rowing WOD 3/27/14: Peak Power Test and Tabata Starts – Post Max Watts and Fastest Start

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Rowing WOD:

Focused. Ready.

Focused. Ready.

Peak Power Test

  • Post Max Watts to Comments.

Tabata Row for Lowest Split

8x :20 On/ :10 Off

  • Practice your Starting Sequence each round.
  • Post Lowest Split hit to Comments.

Strength WOD:

EMOM10

2 Power Snatch

  • Ascending to As Heavy As Possible
  • Post Load to Comments.

Superset:

4×6 Pull Ups

4×6 Dips

Conditioning WOD:

AMRAP7

50 Double Unders

15 Burpees

  • Post Rounds + Reps to Comments.

The focus of today is Power and Preparation for the 2k Start, so be sure to get in the Rowing and Strength WOD. If time allows, choose the blocks that will help you improve as an athlete. If you have enough time for all three blocks then attack them all!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest. Start by paddling a couple of strokes to get the fan moving and then go for max watts. It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke. During the 2 minutes of rest paddle lightly or roll out. Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try. At some point you’ll find a drag that you like and gives you the most power. Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Give us your best and share your results and experience to comments!

Who’s Ready to test the 2k Saturday?

Strength and Conditioning WOD 3/26/14: 7×1 Back Squats and Re-Test “Annie” – Post Loads and Score

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Rowing WOD:

Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop

Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop 

5 x 15 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between

  • 3 stroke start (1/2, 3/4, Full)
  • 7 strokes high (@34-40 s/m)
  • 5 stroke settle (immediately settle to race pace)
  • Post the number of strokes it took to settle to comments.

Strength WOD:

7×1 Back Squats

  • Post Loads to Comments.

Conditioning WOD:

“Annie”

50-40-30-20-10

Double Unders

AbMat Situps

  • Post Time to Comments.

Today’s Focus is Strength and Conditioning, so attack those Back Squats and get after Annie! With our 2k coming up this weekend you want to make sure your start and settles are dialed in, so use the Rowing WOD as a good warmup for the Back Squats. Try to settle immediately on the next stroke after your high 7. In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first. If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive. If you have time give “Annie” a shot and try to beat your score from last week, it’s an awesome challenge.

Annie is all about staying relaxed and focused while moving as fast as possible. How will you attack it? What’s your game plan? Have you thought about breaking it down into sections of focus like a 2k race plan? Can you dig deep and go faster than last week?  How will you maintain your rhythm?

Share your experience to comments!

Rowing WOD 3/25/14: 8x250m w/ 45sec Rest – Post Plan and Splits

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Rowing WOD:

2k Partner Relay w/ MSCF last Saturday!

2k Partner Relay w/ MSCF last Saturday! 

8 x 250m w/ 45 seconds Rest

  • Race Pace!
  • Execute like Race Plan
  • Post Race Plan and Splits to Comments

Conditioning WOD:

AMRAP8

8 Wall Balls (20/14 lbs.)

8 Slam Balls (20/10 lbs.)

200m Run

Strength WOD:

Superset:

5×5 Toes to Bar

5×5 GHD Hip Extensions

Our next 2k is this weekend and it is time to start thinking about your game plan. Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance. In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Today’s focus is executing a 2k race plan at high intensity. Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest. Row every piece just as you would during your 2k this weekend. Get off to a good start and settle on the first one. Stay consistent from pieces 2 − 4. Fight for that split on pieces 5-7. Bring it home in the last 250m.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be. The goal should be to pull the lowest split possible, consistently through all 10 intervals. For example: alternating between splits of 1:50 and 2:00 is inefficient. Instead consistently pull 1:55 every interval.

Use the mental cues that you practiced last week to be positive and attack! You want to be in control of your 2k, embrace the pain, and enjoy the glory. It all starts here. Final preparation. Do it!