Tag Archives: mental toughness

Rowing WOD 8/24/15: 2x12min w/ 3min Rest – Post Distances

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Rowing WOD:

Rowing Together at CFB

2 x 12min w/ 3min Rest

1st:

  • 2′ @20 S/M, 2′ @24, 2′ @22, 2′ @26, 2′ @24, 2′ @28

2nd:

  • 2′ @28 S/M, 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 (s/m = 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.

Rowing WOD 8/22/15: 2 x 4k w/ 7min Rest – Post Time, Splits, and Stroke Rate

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Rowing WOD:

Another great week of training is in the books!

2 x 4k w/ 7min Rest

  • 1st @26 (5k+5)
  • 2nd @28-30 (5k+2)

Executing a game plan during a competition can really help keep you mentally strong and allow you to push right until the end.  A big part of developing a game plan on the rower is to develop your ability to control stroke rating and effort, how many strokes do you take per minute and how much force do you apply to the handle.

Today’s Rowing WOD is all about dialing in that ability to be precise, hold a stroke rating, and put out a consistent effort every stroke.  I’ve recommended splits, but pick a split that you can maintain at 26 s/m and be consistent with your effort each stroke, it should be hard to say a full sentence.  Crush this with a game plan and positive self talk.  Next week we test our first 5k of the Fall Season.  Build your confidence today and get pumped for another great week of training.

Post your time, average splits, and average stroke rating for each piece to comments!

Rowing WOD 8/19/15: 2k Row; 5Rds – 10 OHS, 10 Sit Ups; 2k Row – Post Time and Splits

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Rowing WOD:

Renegade Rowing Workout

For Time …

Row 2k (@5k-1 Pace);

Then 5 Rounds of …

10 Overhead Squats w/ Empty Barbell

10 GH Sit Ups to Parallel (sub w/ abmat sit ups or v-ups);

Then Row 2k (@5k+3 Pace)

When rowing longer distances like 4k to 10k it helps to have a game plan.  Usually that game plan is to negative split.  Row the first thousand meters at an easy pace and then start to chip away and push harder through the middle and the end.  That plan doesn’t always work, but if you can find a way to be mentally strong and clear your head as if each 2k is a whole new race than there’s a chance you’ll get it done with a negative split.

Today’s Rowing WOD is a beast and a game plan will definitely be required.  A great goal would be to hold the same split for the first 2k and the last 2k.  That being said, there is a lot of work in the middle that will tax the arms and core.  Your ability to transfer power from feet to hands will be challenged at the start of your second 2k.  When you first start rowing again try to focus on power from the legs until your body and arms come back to normal.  If every muscle in your body is obliterated then just focus on being smooth and efficient with your technique and energy use.  If you can, mentally reset for the second 2k and hold a pace of 5k+3.

Post your overall time and average split for each 2k to comments.

Rowing WOD 8/18/15: 3k, 2.5k, 2k – Post Avg Splits

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Rowing WOD:

More pics from Rowing/Running/Wod/Running/Rowing coming soon!

3k Row

  • (@5k+3 Pace)
  • 6min rest

2.5k Row

  • (@5k+1 Pace)
  • 5min rest

2k Row

  • (@5k Pace)

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 5k+3, 5k+1, 5k for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments along with an answer to this question…

Why is Rowing Fun?

Rowing WOD 8/17/15: “Hills” 3x10min – Post Distances

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Rowing WOD:

Rowing Together at CFB - Have you tried a focused warmup with your gym?

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @21 s/m

3min @23

2min @25

1min @29

I hope everyone had a great weekend and is ready to crush it this week!  We did this Rowing WOD back in July with the stroke rating a couple beats higher for each hill.  Try to find your results.  If you can, maintain the same splits but at lower stroke ratings.  The last minute is the same @29 s/m, so hit it hard.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.