Tag Archives: mental toughness

RRTP 1/19/15 and S&C WOD 1/19/15: 3/4 Little Cindy – Post Score

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Snapshot of this weeks work. Renegade Rowing League takes place this Saturday! Sign Up Here!

Snapshot of this weeks work. Renegade Rowing League takes place this Saturday! Sign Up Here!

Sorry this is getting out a bit late tonight Renegades!  I just got home from my first Olympic Lifting Meet and it was Epic!  I PR’ed my Clean and Jerk and had a blast.  Here is the training plan for the week.  Take a look, get fired up, and let’s keep getting after it!

RRTP 1-19-15

Heat 3 at the first RRL in December! Register for January's Event Here.

Heat 3 at the first RRL in December! Register for January’s Event Here.

Conditioning WOD:

3/4 Little Cindy

AMRAP15

3 Pull Ups

6 Push Ups

9 Air Squats

  • Post Rounds and Reps to Comments.

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill. Once you’re warm take it over to the platform and dial in your Back Squat.  When you’re ready, attack this version of Cindy.  During 3/4 Little Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.

Start the week off right and get after it!

Rowing WOD 1/16/15: 3x15min w/ 4min Rest – Post Distances

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Rowing WOD:

Tryout for the Renegade Rowing Team this Friday!

3 x 15min w/ 4min Rest

Varying Stroke Rate as follows

  • 4min @ 20 s/m; 75% Pressure,
  • 3min @ 22 s/m; 80% Pressure,
  • 2min @ 24 s/m; 85% Pressure,
  • 1min @26 s/m; 90% Pressure,
  • 2min @24 s/m; 90% Pressure,
  • 3min @22 s/m; 90% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

Strength and Conditioning WOD 1/14/15: “Duxbury Helen” – 3RFT – 250m Row, 21 Air Squats, 12 Push Ups – Post Time

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Bob and Coach Pat attacking the 2k at CRASH-B 2014

Strength and Conditioning WOD:

“Duxbury Helen” – 3 Rounds For Time

  • 250m Row
  • 21 Air Squats
  • 12 Push Ups

Today’s focus is aerobic conditioning and mental strength.  Get in some good skill work to warmup with a 10min erg.  Be sure to warmup the air squat and push up as well.  Then attack the Strength and Conditioning WOD.  I created this WOD for the Duxbury Rowers working with Renegade Rowing on the weekends.  They don’t have a ton of equipment, but they have each other and that’s all you need to push harder than ever before.  Go hard for the start and finish, but be smooth and efficient through the bulk of the work.  Focus on breathing and consistent pace.  At the end of the day this will take about the same time as a race and allow you to mentally dig deep and push yourself harder.  In the end it’s all in your head.  How hard, how far, how fast can you push yourself?

Take quality strokes and have fun getting after it.

Post your time to comments as well as your splits for each 250m piece.

Rowing WOD 1/13/15: Max Pressure – 15 x :20 On/ :40 Off – Post Fastest, Slowest, and Avg Split

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For those that missed it yesterday, here is the training plan for the week: RRTP 1-12-15

Rowing WOD:

Dave getting after it in Heat 3 of the Renegade Rowing League!

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 two weeks at the Renegade Rowing League on January 24th.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

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!

Rowing WOD 1/10/15: 2x2k w/ 5min Rest – Post Goal 500m Split and Experience

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Rowing WOD:

2 x 2k w/ 5min rest

Mike w/ nice Preparation on his first day back from the Holiday

1st 2k: 

  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)
  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k: 

  • 750m @ Race pace
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  If you’re competing at the Renegade Rowing League on January 24th or CRASH-B’s on March 1st I’m sure you’re thinking about that 2k.  What will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.