Tag Archives: mental toughness

S&C WOD 4/15/15: 5RFT – 20 Cal, 15 Push Ups, 10 DB GtO, 5 Split Squat Jumps – Post Time

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Strength and Conditioning WOD:

Are you getting a full finish every stroke?

5 Rounds for time…

  • 20 Cal Row
  • 15 Push Ups (hand release)
  • 10 Dumbbell Ground To Overhead 45/30
  • 5 Split Squat Jumps (ea. leg)

Rest 1:30 between rounds

Today’s Rowing WOD is another long burner to build up your muscular endurance as well as your cardiovascular and respiratory endurance.  Fight to go unbroken in all the movements and be sure to get a good mobility session afterwards to begin rebuilding and realigning all of your muscle fibers.  Be efficient in your movement, keep a constant pace, and keep breathing.

Post your time to comments.

Rowing WOD 4/14/15: 5x800m w/ 2min Rest – Post Splits

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Don’t forget to checkout the Renegade Rowing Training Plan for this week and choose which blocks you will hit – RR Training Plan 4-13-15

Rowing WOD:

Greg is ready for the Catch!

5 x 800m w/ 2min Rest

1st @24 s/m (2k+5)

2nd @26 (2k+3)

3rd @28 (2k+1)

4th @30 (2k)

5th @32 (2k-1)

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 800m of work and 2 minutes of rest.  While the stroke rating starts out low, there should be a focus on power per stroke and solid intensity across all five pieces.  The increasing stroke rating will give you a chance to see where you’re most effective.  Ideally whenever the stroke rating is increased the split should decrease.  Try to pick a split for each stroke rating and commit for the whole piece.  The last 3 should be around race pace.

Post your Average 500m Splits for each piece to comments.

Rowing WOD 4/11/15: 8x2min w/ 1min Rest – Post Avg Splits

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Rowing WOD:

Rowing Feet Out! Well done staying connected to the footboards through the finish! Renegade Rowing Club Starts Monday @6:30pm @CFB

WARMUP: 10min of SUSPENSION AND FINISH DRILLS

  • Reverse Pic Drill
  • FEET OUT ROWING

RWOD: 8 x 2min w/ 1min Rest as follows:

2′ @28 s/m (2K+4)

2′ @30 (2K+2)

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @33 (2K-1)

2′ @34 (2K-2/OPEN)

Today we’re continuing our work and discovery of maintaining pressure through the drive so that we can have a clean, balanced finished.  The goal is to be smooth and efficient stroke after stroke to save energy for later in the race, like the 3rd 500, when things really get tough.  When rowing feet out try to suspend all the way through the drive.  Time the finish so that you don’t tuck the hips, fall off your sit bones, and/or dump down into the finish.  The idea is to focus on pointing the toes just as you draw the arms to the body.  If you can imagine placing your body at the finish so it can immediately swing forward with control then you’ll be ready to breath and get hungry for the next catch.

In today’s workout dial in that suspension each piece and be consistent with your pressure.  You should aim to keep your split to the prescribed pace +/-1 spilt second.  In the coming weeks we’ll be building up to longer pieces at race pace, so build up your confidence now by picking a split you can hold every piece.  If you execute each piece according to plan then get after it on the last one and see how much you have left in the tank.  When things get tough always focus on your breathing and being consistent with your effort on each stroke.  Smooth is fast!

Post your average split for each piece to comments!

Here are a couple of videos to checkout with the rear of the erg elevated and rowing feet out.

Rowing WOD 4/10/15: 3x8min w/ 4min Rest – Finish Strong!

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Rowing WOD:J Row

3 x 8min w/ 4min Rest

(4′ @20, 3′ @24, 1′ @Race Pace)

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 the first four minutes at a pace of 2k+10, row the next three minutes at 2k+7, and then finish the last minute at Race Pace in regards to stroke rating and splits.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row the first four minutes at 2:10, the next three minutes at 2:07, and the last minute at 2:00.  Pick 3 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/big at the catch.

Post your technique focus and average splits to comments.

Rowing WOD 4/8/15: 4x10min w/ 2min Rest – Post Avg Splits

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Rowing WOD:

4x10min w/ 2 min Rest 

Pre-Season Tank Session

As Follows:

1. 4min @18 Steady, 1min @20 Full Pressure, 4min @18 Steady, 1min @20 Full Pressure

2min Rest

2. 4min @20 Steady, 1min @22 Full Pressure, 4min @20 Steady, 1min @22 Full Pressure

2min Rest

3. 4min @22 Steady, 1min @24 Full Pressure, 4min @22 Steady, 1min @24 Full Pressure

2min Rest

4. 4min @24 Steady, 1min @26 Full Pressure, 4min @24 Steady, 1min @26 Full Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments since the start of the year.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Average Splits and what you plan to focus on in the coming weeks!