Tag Archives: mental toughness

Rest Day 9/13: Can Rowing be a Spectator Sport?

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Renegade Rowing Team Pushing Their Boundaries!

Rest Day 9/13:

Can Rowing be a Spectator Sport?

Rowing was big back in the day.  It was one of the first sports of the modern Olympics.  People used to line the shore of regattas and climb aboard boards to catch a glimpse of the action.  Nowadays people only come out to watch for the big events like the Head of the Charles, Opening Day, or the Boat Race.  Rowing has grown over the last couple of years and is ready to be big once again.  The only problem is that it can be tough to watch for spectators if they can only see about thirty seconds of action.  With the advent of jumbo-trons, on-board cameras, media coverage, and new races, that might be about to change.  

Rumble on the River Saturday, Sep. 15

This weekend, Saturday, September 15th, is the third annual Rumble on the River at CRI in Boston.  If you’re in town come check it out.  There will be 5 live bands sharing a stage right on the river, playing from 12:30 to 6pm.  There will be Rowing and CrossFit Boston classes for the general public to try.  If you’re up for a challenge there will be both a rowing and fitness challenge.  How many calories can you row in a minute?  How many burpees can you do in a minute?  But, best of all, there will be rowing.  Not just rowing, but racing!  And it will be great for spectators.  Spectators will be able to watch from the bridges, banks, and docks as crews battle it out head race style for a spot in a final sprint off in front of the docks at CRI.

The Renegade Rowing Team will be racing in the Mixed 8+ event at 2:15pm.  Come cheer them on and experience what Rowing is all about.

Rowing WOD 9/12: For Time – 4k Row, 30 Power Cleans, 20 Push Press, 10 Push Ups – Post Time

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Rowing WOD 9/12:

For Time –

4k Row

30 Power Cleans (95/65)

20 Push Press (95/65)

10 Push Ups

Use today’s Rowing WOD as a test of your 4k row if you’re entering any fall regattas.  Try to hold the split and stroke rating you would like to hold during the actual race.  Throughout the WOD really focus on smooth, efficient connection whether you’re rowing or lifting.  Have a race plan for each 500m of the 4k row and then execute.  When you move on to the lifting try to  go unbroken and keep a solid midline.  The extra work at the end will step up your game when it comes to sprinting it out in the last 500m come race day.

Grab a partner to compete against, push yourself, and have fun!

Post your overall time to comments!

Rowing WOD 9/11: 10 x 2min On, 1min Off @5k Pace – Post Total Distance and Avg Split

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Full Compression at the Catch

Rowing WOD 9/11:

10 x 2min On, 1min Off

  • @28-32 s/m

  • 5k Pace or Faster

  • Be Consistent or Negative Split Each Piece

Any WOD over 15 minutes becomes a test of your endurance and stamina, especially if it’s a monostructural WOD with just one exercise.  For those athletes focused more on running, swimming, or biking this can be a good WOD to really keep the intensity up while improving that endurance and stamina.

Today’s Rowing WOD is an interval workout aimed at pushing your ability to go hard for a whole 5k, whether it’s on the water, on the erg, or in some other sport.  Set the monitor for 2min of work and 1min of rest.  During the 1min of rest continue to paddle lightly at 16-18 strokes per minute, this will help you recover, get faster for the next interval, and fine tune your muscle memory of an ideal stroke.  Even towards the end, as fatigue sets in, focus on good form during the piece and on the paddle.  Your goal should be to hold a 5k split or better every piece.  If you’ve never done a 5k, a 5k average split tends to be 5-7 seconds slower than your 2k split.

Post Total Distance Rowed and Average Split for the whole workout to comments.

Rowing WOD 9/8: “Fran” 21-15-9, Thruster 95/75, Pull Up – Post Time

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Rowing WOD 9/8:

“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!

Rowing WOD 9/7: Peak Power Test then 2k Row – Post Power and Time

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Renegade Rowers at 2012 CRASH-B’s

Rowing WOD 9/7:

Peak Power Test

then

2k Row

If there were one Rowing WOD that could show you how far you’ve come in the forging of Elite Fitness, this would be it.  The Peak Power Test will give you a sense of the raw power you can put into one stroke.  The 2k test has been referred to as the “Fran” of rowing due to the burning lungs and legs it leaves you with.  The 2k row is like nothing else in sport.  It requires both power and endurance.  Do you have what it takes to push through the pain?

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.

For the 2k Test, set the monitor for 2,000 meters and execute a race plan.  The most successful race plans are the simplest.

Try this…

Starting 3 strokes (Half, 3/4, Full)

7-10 High Strokes

Settle to race pace (your goal 500m Split, this requires a Ratio shift – take time to sit up and breath on the recovery!)

Pull a consistent spit +/- 1 split second through the body of the race

@250m to go, Sprint for the Finish Line!

Post your Peak Power (Watts produced in 1 stroke) and 2k time to comments!