Tag Archives: mental toughness

Rowing WOD 7/6: 6 x 2min w/ 1:30 Rest – Post your Splits

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Boston 4th of July Sunset over the Basin

Rowing WOD 7/6:

6 x 2min w/ 1:30 Rest

Hopefully everyone had a great 4th of July  and rest day yesterday.  I had a blast at the Boston Fireworks, which never cease to amaze, even with a lightning storm delay.

No matter what you’ve been up to it’s always good to come back from a rest day with renewed focus and motivation to hit your training hard.   Use today’s Rowing WOD to dial in your pace and strategy.  Use this opportunity to firm up your 2k race plan and test out your race pace.  This should be max pressure every piece.  Use the first 2 pieces to practice the start, the second 2 pieces to practice the body, and the last two pieces to practice the finish.

Post your splits to comments!

Rowing WOD 7/3: 15x :20 On :40 Off – Post Fastest and Slowest Splits

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Rowing WOD 7/3:

15 x :20 On :40 Off

Max Pressure

Developing power through high intensity is key to developing elite fitness and general physical preparedness.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus during the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.

Post your fastest and slowest splits to comments.

Rowing WOD 6/26: 12x :30 On :30 Off, Post Your Avg Split!

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Rowing WOD 6/26:

12x :30 On :30 Off

@2k-2 Pace

How come we can’t just lift heavy and row hard all the time?  Well some people may think that they can, but inevitably they get injured or hit a plateau.  So how do we improve if we plateau?  One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.

The goal of today’s Rowing WOD is to consistently pull below your 2k pace every piece.  If you can negative split it even better!  This an opportunity to get used to consistency and speed at race pace.

Post your average split and stroke rating.  Comment on your consistency and recovery between pieces.

Rowing WOD 6/25: 2x12min w/ 3min Rest; Post meters for each

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Row with a partner to step up your game!

Rowing WOD 6/25:

2x12min w/ 3min Rest

1st:

  • 2′ @18 spm

  • 2′ @24

  • 2′ @20

  • 2′ @26

  • 2′ @22

  • 2′ @28

2nd:

  • 2′ @28 spm

  • 2′ @24

  • 2′ @26

  • 2′ @22

  • 2′ @24

  • 2′ @20

When competing in a WOD it helps to know what pace and rhythm will be most efficient.  The best way to learn where you’re most efficient is by doing.  Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm.  Try to hold a consistent split over each two-minute segment.  When the stroke rating (spm = strokes per minute) increases try to hold the split lower.  When the stroke rating decreases don’t let the split jump.

Post your Total Meters Rowed for each piece to comments.

Mental Toughness – Daily Challenge 5/2

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Mental Toughness

Firsthand athletes are developed through competition when they harness the power of the mind.  Our thoughts affect our feelings and our feelings affect our actions.  Anyone can develop an ability to do work with regards to fitness and rowing, but when work capacity is combined with mental toughness athletes can control their actions and reach their goals.  Mental toughness is an athlete’s ability to commit to competition with a belief in oneself, to have a positive focus on the things they can control, and to embrace challenge as an opportunity for learning and self-improvement.

Daily Challenge 5/2:

Focus on your breathing for 3 minutes.

Sit relaxed with a good posture.  Set a timer or play a quiet song for about 3 minutes.  Focus on your breathing.  Think about your breath as it enters through your nose and mouth.  How does it fill your lungs?  Think about your breath as filling a jug of water from the bottom up.  Breathe through your belly and then up into your chest.  Exhale for a count of 4 and then inhale for a count of 4.  When your mind wanders bring it back to your breath.  In and out.  Really focus.

Focusing on your breath is a great tool to develop mental toughness.  Our breath is something that we can control.  Think about exhaling as a chance to breathe out all your stress and worries.  Then you can inhale energy, confidence, and strength.  Use your diaphragm and fill your belly first.

Share your thoughts on breathing!  

How do you breathe?  Through the chest or belly?  How often did your mind wander?  Were you able to focus on breathing and nothing else?