Tag Archives: mental toughness

Video Review: How can Kevin help you?

Posted on by
Reply

How’s it going Renegades? Today we’re taking a look at Kevin mid race. This is a video review that I put together to help him and you develop your stroke and find new areas to improve upon. I’ll be posting regular video reviews about once a week, usually on Thursdays. If you’d like feedback on your stroke or would like to see me talk about a certain area of the stroke, please let me know in the comments. If you’d like to be featured in the weekly Video Review please send me a 5 stroke video via email to pat@renegaderowing.com.

Also, if you’d like to join in the fun in person, the Renegade Rowing Club will be starting back up in July. Everyone is welcome, just let me know via email – pat@renegaderowing.com, and I can get you the details on how to get started and join the group. Share your thoughts to comments and get fired up for July!

Strength and Conditioning WOD 6/24/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

Posted on by
2

Strength and Conditioning WOD:

The RRC attacking the 2k Row at the end of yesterday's practice. Renegade Rowing League is coming up, Register Now!“Rowing Helen”

3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace.  Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow.  A good goal would be holding a 2k-1 pace for the 500m pieces.

We’ve done this WOD a couple of times this winter.  Today is an opportunity to compete against yourself and everyone else on your team to have better form and go faster for Rowing Helen. Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.

Rowing WOD 6/23/15: 4x8min w/ 4min Rest – Post Focus and Avg Splits

Posted on by
Reply

Rowing WOD:J Row

4 x 8min w/ 4min Rest

@26-28 s/m (2k+4 to 2k+6)

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 5 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:05 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

Post your technique focus and average splits to comments.

Rowing WOD 6/20/15: 8x500m w/ 2min Rest – Post Splits and Focus

Posted on by
2

Rowing WOD:

Abby getting after it at the Renegade Rowing League last Saturday!

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

As you continue to master your game plan for the 2k, try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

S&C WOD 6/19/17: AMRAP7 – 50 DU’s, 5 Burpees, 10 Cal Row – Post Score

Posted on by
4

Strength and Conditioning WOD:

Lateral Burpees over the erg might be awesome today! Just saying!

AMRAP7

50 Double Unders

5 Burpees

10 Calorie Row

  • Post time to comments.

The focus of today is Strength, Power, and Breathing.  Be sure to get in the Strength WOD of 5×5 Shoulder Press. If time allows, hit this Strength and Conditioning WOD to practice your mental focus and mind-set for race day.  Work for 7 solid minutes trying to flow and breath through the double unders and burpees.  When you get on the erg be present every stroke and maximize your efficiency and power as if it were the last stroke of the race.

If everything else is equal, the stronger rower will win.

Get Strong and Have Fun!