Tag Archives: mental toughness

S&C WOD 1/30/15: EMOM12 – Odds: 3 Power Cleans, Evens: 10 Strokes – Post Load and Peak Power

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BC Men's Crew had a solid week of training. This is the team hitting 5x5 Deadlifts on Monday.

If you’re looking for more, don’t forget to check out the other blocks for the day in this weeks training plan: RRTP 1-26-15

Strength and Conditioning WOD:

EMOM12

Odds: 3 Power Cleans @75%

Evens: 10 Strokes for Peak Power (Watts)

  • Post Load and Peak Power to Comments.

Today’s focus is power, so get after those power cleans and your peak power in 10 strokes.  I hope your training is going well and everyone is getting excited for the Games and CRASH-B’s.  Keep working hard and let us know how it’s going.  I’ll be sure to get back to you with feedback as soon as I can.  Life’s been a bit crazy this week with the snow, but it’s great to see everyone pushing and working hard.

All the best!

-Coach Pat

Rowing WOD 1/27/15: Race Pressure 2x1k, 2x500m, 2x250m – Post Splits

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Rowing WOD:

Greg of the RRC getting after it!

Race Pace

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 Rest

Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it?  Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff?  Well snap out of it and hit that WOD hard next time.  High Intensity is your ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Race Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec rest.  Execute your 2k Race Plan, both split and stroke rating, for each distance.  The first time you perform that distance execute that pace (split and SR) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.

Remember, the goal is to row at race pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits to comments.

Renegade Rowing League #3 Postponed until Sunday @8am – Rowing WOD 1/24/15: Row 2k! – Post Results

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***Update: RRL3 is canceled for today because of the Snow.  It will be held tomorrow (Sunday) morning at 8am.  Hope to see you all there! Email pat@renegaderowing.com if you have questions.  Stay Warm and Stay Safe Boston!***

It has arrived!  Renegade Rowing League Race #3 is here!  If you’re in the Boston area come compete and cheer everyone on at 100 Holton St, Brighton, MA.  It starts at 8:00am and we will be awarding the Renegade Rowing Cup afterward.  Let the games begin!

Rowing WOD:

Get After It!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the winter season and will give us a baseline to work off of and use in pacing future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!

Rowing WOD 1/21/15: “Jackie” – 1,000m Row, 50 Thrusters, 30 Pull Ups – Post Time and Avg Split

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Rowing WOD:

RR Team back on the water! Hopefully this summer we'll be able to do "Jackie" on the water! Let us know if you want to join in!

“Jackie”

For time:

Row 1,000 meters

50 Thrusters (45/35 pounds)

30 Pull-ups

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is“Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  Before you start, take some time to think about your game plan, the split you want to hold, how you’ll break up thrusters, and how to game the pull ups.

Post your time to comments!

Rowing and Strength WOD 1/20/15: 10 x 250m w/ :45r and 5×5 Deadlift – Post Splits and Loads

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Rowing WOD:

Does your race plan involve you're Warm Up?

10 x 250m w/ 45 seconds Rest

  • Execute Race Plan
  • Post Splits to Comments

CRASH-B’s and the Open are right around the corner and now is the time to start thinking about your game plan for the 2k and for certain WODs.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

This Saturday, January 24th, we will be testing our 2k again at the Renegade Rowing League.  If you’re in the Boston Area you’re invited to come and visit CrossFit Boston and compete in the Renegade Rowing League.  It will take place from 8am – 9am.  In order to prepare for testing and competition some of the rowing wods this week will be focused on race pressure and executing a race plan.

Today’s focus is Rowing and Strength.  In the Rowing WOD focus on executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place