Tag Archives: mental toughness

Rowing WOD 3/4/15: 15 x :20 On, :40 Off – Post Fastest, Slowest, and Avg Split

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Rowing WOD:

Beautiful Sunset rowing in Jacksonville last night.

Beautiful Sunset rowing in Jacksonville last night.

15 x :20 On, :40 Off

Max Pressure

  • Post Fastest, Slowest, and Avg Split to Comments

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on 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.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k test which will be happening in about 5 weeks.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

1min Pieces during Spring Training 2015

1min Pieces during Spring Training 2015

Post your fastest, slowest, and average splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Congrats to all CRASH-B Competitors! Get ready for new classes and the RRTP!

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Coach Pat and Renegade RowingIt’s been a long weekend, but it’s what we live for.  This past weekend I got a chance to interact and brainstorm with some of the best rowing coaches and athletes in the country at the What Works Summit at Community Rowing.  I got to hang out with the 4 alumni classes of the Institute for Rowing Leadership.  Then we all crushed it at CRASH-B 2015.

The morning crew at CRASH-B 2015. Great racing everyone!

The morning crew at CRASH-B 2015. Great racing everyone!

I was asked many times yesterday if I was racing.  While I would love to get on that Concept2 Erg and test my limits, I had a lot more fun coaching all 11 of the Renegade Rowers who competed yesterday.  Many of them PR’ed and all of them rowed like champs.  I’m proud to say that all of them were rowers yesterday as well as athletes.  They came prepared, went through their warmup, and executed a solid race plan.  All of them left it on the floor and I couldn’t be prouder.

So now what?

Lauryn and Terese getting in their warm up at CRASH-B 2015

Lauryn and Terese getting in their warm up at CRASH-B 2015

In the past we’ve taken a couple of weeks off.  This year we’re kicking it up notch and getting right back in the gym.  I’m on the way down to Florida, currently stuck in Charlotte, NC because of weather, but I’ll be there later this morning to coach the Boston College Men’s Rowing Team.  All of you Renegades at home should get right back in the gym and keep training hard.  The snow and ice in Boston will melt at some point and we’ll all be on the water.  Be sure to checkout the Renegade Rowing Training Plan for this week:

RRTP 3-2-15

Also, I’ve updated the Renegade Rowing Website.  Please take a browse through all of our new offerings and let me know what you think.  If you know any friends in the Boston area who could use Renegade Rowing, please have them sign up for a consultation!

New Classes start next week! Get Excited!

S&C WOD 2/27/15: “Baseline” – 500m Row, 40 AS, 30 SU, 20 Push ups, 10 Pull Ups – Post Time

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CRASH-B 2015 is Sunday.  Use today’s WOD to practice your first 500m of the race and feel good afterwards.  Be sure to get in a good cool down to recover well and be fresh for Sunday.  Saturday is a rest day.  Stay hydrated, eat well, and sleep well.  Don’t just sit around all day, get up and move, but don’t blow yourself up.  Looking forward to seeing all of you renegades crush it!  Be sure to say hi if you see us!

All of the athletes who competed in the Renegade Rowing League in preparation for CRASH-Bs!

All of the athletes who competed in the Renegade Rowing League in preparation for CRASH-Bs!

Strength and Conditioning WOD:

“Baseline”

Complete For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing.  Today’s workout is a way to test your abilities in both.  It should give you an idea of your work capacity in the 3-6 minute range.  Try to row the 500m piece at a consistent pace to stay fresh for the other movements.

Post your time and strategy to comments.  What stroke rating and 500m split did you try to maintain?

S&C WOD 2/25/15: “High Noon Mod” – 12-10-8-6-4-2 of Row, BJ, and PU – Post Time

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Who’s going to come cheer us on at CRASH-B 2015?  It takes place this Sunday, March 1st at Boston Universities Agganis Arena.  If you’re competing, today is a great day to practice you race warmup and a few starts.  Get pumped, race day is coming!

Game Faces are on! Bring on that 2k!

Game Faces are on! Bring on that 2k!

Strength and Conditioning WOD:

“High Noon Mod”

For Time Complete 

12-10-8-6-4-2

Row for Calories

Box Jumps (24/20)

Push Ups

In today’s Rowing WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 10 calories, 10 box jumps, 10 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to the end first? 3-2-1 Go!

Post time to comments!

Rowing WOD 2/21/15: 5x1k w/ 4min Rest – Post Fastest and Slowest Times/Splits

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Rowing WOD:CFRowing Trainer Course Drills

5 x 1k w/ 4:00 rest

  • Execute Race Pace
  • Row like it’s the middle 1,000m of a 2k

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.

Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 2k and Rowing WOD. Below are some goals and times to think about.  Our next 2k will be at CRASH-B’s on March 1st!

Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00