Tag Archives: mental toughness

Rest Day 9/6: What’s your 2k Race Plan? Mobilize and Share!

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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.

Rowing WOD 9/4: CF Rowing Total – Post Score

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Rowing WOD 9/4:

CF Rowing Total

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.  

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.  

The stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.  

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.  

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.  

How much Strength and Power do you have?  Your score for the CF Rowing Total will be Max Average Watts + CF Total Score.  

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.

Rowing WOD 8/28: 10 x 250m w/ 1min Rest – Post Avg, Fastest, and Slowest Splits

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Rowing WOD 8/28:

10 x 250m Row w/ 1 min Rest

Have you ever gone into Fran or Jackie without a game plan?  Perhaps newer folks have, but 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.  

Next week will be an assessment week for all you Rowing Fans interested in testing your fitness.  In order to prepare for testing at different distances some of the rowing wods this week will be focused on race pressure and executing a race plan.  

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.  

This should not be an all out 250m Max Row, 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.

Post your Average, Fastest, and Slowest Splits to comments.

Rowing WOD 8/27: 2 x 20′ Varying Pressure – Post Total Meters

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Renegade Rowing Team Pushing Their Boundaries!

Rowing WOD 8/27:

2 x 20min Varying Pressure

1st 20min

  • 5min @ 14 s/m

  • 5min @ 16 s/m

  • 5min @ 18 s/m 

  • 5min @ 20 s/m

2nd 20min

  • 4min @ 14 s/m, 1min @ 20 s/m

  • 4min @ 16 s/m, 1min @ 22 s/m

  • 4min @ 18 s/m, 1min @ 24 s/m

  • 4min @ 20 s/m, 1min @ Open Rating

This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls.  Focus on maintaining consistent pressure through each stroke and every piece.  Rate of Perceived Exertion should be around 60% – 70%.  Effort level on the last minute is open and should be based on how you feel.  Set the monitor for intervals-time with 20 minutes of work and 4 minutes of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.

These stroke ratings may seem really low, but you should really take advantage of them to get the stroke sequence right and really groove proper movement patterns.  Try to keep the handle moving and eliminate any pauses in the stroke.  You’re looking for smooth, natural, continuous motion!

Novice rowers should focus on one part of the stroke for each 5 minute segment, like a horizontal handle path or a smooth power curve. 

Vets should be dialing in their consistency.  During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases during the one minute bursts.

Post the total meters rowed in today’s Rowing WOD!

Rowing WOD 8/20: “7k in Heaven” – 7k Row w/ Rear End Elevated – Post Time

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Recover to Strength!

Rowing WOD 8/20:

“7k in Heaven”

7k Row

w/ Rear End of Erg Elevated

Rowing is all about the legs.  If you can’t initiate the stroke with your legs than you’re missing an opportunity to go faster.  Today’s Rowing WOD will give you an opportunity to feel the weight come onto your feet at the catch, keep your legs engaged, and really stand up off the footboards.  Place the back of the erg on a 45# bumper plate and get after it.  What you’ll find is that you’re forced to eliminate two common problems, clenching the arms early and over-compressing the legs at the catch.

This wod will take the average person over 30 minutes so keep focused on an efficient push with the legs without letting yourself go at the catch.  Once you settle into the piece and get used to using the legs more, then you can cycle through the following three concepts, which will help keep your form all the way through the piece.

Focus:

1. Consistent Pressure

  • Feel consistent pressure on the handle and the feet all the way through the drive.  Put the monitor on the power curve display by hitting the second arrow button from the top while you’re rowing.  The ideal curve you’re looking for is a smooth, inverse parabola.  Make that happen and you’ll have consistent pressure.
  • Also focus on holding a consistent split and stroke rating all the way through.  Whatever you can hold keep it consistent, efficient, and smooth.

2. Pointed Finish

  • Try to row the first half of the piece with your feet out of the straps.  As you finish the stroke ensure that you’re pointing your toes and your elbows.  This will promote a full pull without dumping your weight and having to do more work on the recovery.  Stay seated on your sit bones all the way through.  If you can master this you’ll be much more efficient.  Try to keep those feet attached to the footboards at all times…that’s how you transfer force to the handle.

3. Recover to Strength!

  • Hold your legs down as you finish the stroke and then swing your arms and body forward to start the recovery.  Keep your chest up and transfer the weight from the back of your seat to the front.  As you get half way up the slide you should be in a strong athletic position with your torso angled forward of your hip.  Broad Chest, Bones Stacked, Solid Core.  Ready for anything!

Get after it and post your time to comments!