Tag Archives: mental toughness

Strength and Conditioning WOD 12/24/14: “Beach Burner” – Post Time

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Strength and Conditioning WOD:

The Ladies getting after it in Heat 1 of the Renegade Rowing League last Saturday!

“Beach Burner”

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Strength and Conditioning WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round.  You might not be doing this one at the beach, but it should be just as fun.  Try to remain consistent on your 500m intervals.

Post your time to comments!

Rowing WOD 12/23/14: 4×1.5k w/ 4min Rest – Post Average Splits

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Here’s the training plan for the week! RRTP 12-22-14

Rowing WOD:CFRowing Trainer Course Drills

4 x 1,500m w/ 4:00 rest

  • Execute Race Focus
  • Row Each Piece @28-30 s/m at the following paces: 2k+5, 2k+4, 2k+3, 2k+2

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.  Our next 2k will be the Renegade Rowing League on Saturday, January 24th! Register Here!

Congrats on the RRL 2k and PR’s! S&CWOD 12/22/14: 6RFT – 10 Push Ups, 250m Row, 10 Pull Ups – Post Time

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Congratulations and Thank You to all who participated in the Renegade Rowing League on Saturday.  We had two epic heats of racing and many PR’s.  The next RRL will be January 24th, so get pumped!  Results for this weekends race are posted below.

RRTP 12-22-14

Here's a quick snapshot of this weeks training plan. Let us know if you have any questions!

Here’s a quick snapshot of this weeks training plan. Let us know if you have any questions!

Strength and Conditioning WOD 12/22/14:

6 Rounds For Time …

10 Push Ups

250m Row (@2k Pace)

10 Pull Ups

:30 Rest After Each Round

It’s Christmas Week, but we can still fit in some solid work.  We’ve got a few more solid days left in 2014, so let’s make the most of them!  Today’s Rowing WOD is a chance to commit to your new 2k split from last Saturday and work on digging deep when the going gets tough.  Every round is an opportunity to fight for that split, just like in the third 500m of a 2k.  Focus on good form with the push ups and pull ups to strengthen our shoulders in different planes and promote good connection through the core.  Attack each round like it’s your last and rely on that 30 seconds of rest to reset and do it all again.  A good goal is to go sub 20 minutes.

Have fun and do good work!

Post your time and splits to comments.

******* Results from the Renegade Rowing League on 12-20-14 *******

Heat 1

Heat 1

Heat 2

Heat 2

RRTP 12-15-14 and S&C WOD: 500m Row; 3Rds – 5 PC, 10 BBJ; 500m Row – Post Time and Splits

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Here is the programming for the week!  I hope everyone is excited for the Renegade Rowing League and the chance to PR the 2k on Saturday!  Register Here!

Here's a snapshot of the programming for the week of 12-15-15!

Here’s a snapshot of the programming for the week of 12-15-14!

RRTP 12-15-14

Strength and Conditioning WOD:

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who's ready for tomorrow?

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who’s ready for tomorrow?

All For Time …

1. 500m Row (like start of 2k)

2. 3 Rounds Of:

  • 5 Power Cleans (135/95 lbs)
  • 10 Burpee Broad Jumps

3. 500m Row (like finish of 2k)

Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips.  Treat each 500 as if they were your ideal 2k.  For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace.  During the Power Cleans and Burpees work on efficient movement and connection through your hips.  Try to go unbroken and consistently jump the same distance for each broad jump.  If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning.  As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace.  When you hit the last 250m start to negative split and practice your sprint for the finish.

Post your overall time to complete all three parts to comments along with your average split for each 500m.

Rowing WOD 12/13/14: 3k Row, 2.5k Row, 2k Row – Post Avg. Splits

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Who’s ready for the second race of the Renegade Rowing League?  It takes place next Saturday, December 20th at 8am!  The more the merrier!  Register Here!

Rowing WOD:

The Ladies getting after it at the Renegade Rowing League last year!

3k Row

6min rest

2.5k Row

5min rest

2k Row

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 2k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 2k+5, 2k+4, 2k+3 for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard to maintain a consistent split.

Post your Average 500m Splits to Comments along with an answer to this question…

Why is Rowing Fun?