Tag Archives: inspiration

Rowing WOD 11/7: “Row For It!” 3RFT – 750m Row, 15 Deadlifts – Post Time

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Melissa from CFB demos the setup for a Deadlift

Rowing WOD 11/7:

“Row For it!” (AKA – Fight For It)

3 Rounds For Time:

750m Row (Race Pace)

15 Deadlifts (40% 1RM)

In a 2,000m race the pain really starts to kick in after the first thousand.  If you can be prepared with mental thoughts to stay strong and Fight for your goal split, every stroke for 750m after that first 1k, then you’ll be able to open the flood gates and sprint at 250m to go.  A key to having solid mental thoughts is building confidence in your training leading up to the race.  Have cues to repeat, especially cues that you can attach to specific moments in time or sessions you crushed like today.

Drive through the heels!

In today’s Rowing WOD build and settle to your current 2k split right away.  You want to be in full control of your stroke rating, breathing, and split.  Hold solid, consistent pressure every stroke of each 750m piece.  Know that when things get tough and the pain tells you to stop, you can hold strong and fight for every stroke.  Bring that same focus to your Deadlifts.  Keep a neutral spine and focus on efficient movement through the hips.  Push through the heels and build the speed on the bar as you extend your hips.  Focus on keeping tight abs and feeling the connection of the hips and hands as you pry the bar off the floor.  Try to bring the feeling of a solid deadlift to your rowing and use the cue “heels down” as one motivational thought during that 75om Row.

Post your time to comments and share your mental cues!

Fully extend the hips at the top

Rest Day 11/4: What have you learned in your training this Fall?

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Rest Day 11/4:

What have you learned in your training this Fall?

When training it is always good to take a step back from time to time and see what you’ve learned, accomplished, and can do better going forward.  In the coming week I’ll be asking you to set goals.  Use today as a chance to reflect on the past few months or the past year and write down a couple of lessons you can take with you into the future.  Here is a link to a blog from Alex Black on what she’s learned from training with Type 1 Diabetes.

8 Lessons in 8 Years

Rowing WOD 10/27: “Fran” 21-15-9 Thruster, Pull Up – Post Time

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Rowing WOD 10/27:

“Fran”

21-15-9

Thruster 95/75 lbs

Pull Up

Hello Rowing WOD Fans!  It’s been a solid week of Rowing assessments.  How have you done?  What needs the most work?

Our assessment week wouldn’t be complete without a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  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?

Post your Time and thoughts to comments!

Rest Day 10/18: Checkout the Head of the Charles this Weekend! How do you get motivated?

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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

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:

…Read More Here…

Rest Day 10/11: Go For a Walk! (Along a River if Possible)

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Rowing seen walking along the Charles in Boston!

Rest Day 10/11:

Go For a Walk!

(Along a River if Possible)

Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays.  Take 15 minutes today to stop.  Breathe.  And go for a walk.  If you’ve got a river or body of water nearby go for a stroll and watch some rowing.  How does the boat move in relation to the body?  What part of the stroke does the boat move the fastest?  How’s the form look compared to your erging?

If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!