Tag Archives: mental toughness

Rowing WOD 1/20/16: 2RFT – 1k Row, 20 Ball Slams, 30 Air Squats – Post Time

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Rowing WOD:

Mike and Mike attacking the 2k at the RRL

Mike and Mike attacking the 2k at the RRL

2 Rounds For Time:

1k Row

20 Ball Slams (20/10 lbs)

30 Air Squats

As we dial everything in during these last few weeks of training for CRASH-B’s we’re looking to build confidence and really attack each workout.  The intervals we’ll see in the coming weeks will be shorter with a focus on intensity to give us the crisp execution and control we’ll need come race day.  That being said we need to keep a handle on maintaining form and efficiency over longer distances and time domains.  The Rowing WODs that couple other functional movements will involve longer rowing pieces and time domains like today.  This will allow us to be mentally prepared to push through the pain and glory of that 7-8 minute 2k.

In today’s Rowing WOD have a plan for each 1k.  If you can execute a good race start and hold your 2k race plan through the first piece you’ll be set up to crush this workout.  Be sure to achieve full range of motion on the ball slams and air squats.  Get the ball as high RR Ball Slam1above your head as possible before slamming it to the ground.  Catch it on the bounce and cycle through them continuously for the fastest time.  Going into the second 1k accept the fact that your shoulders and legs maybe on fire.  Pick a split that you can consistently hold through the first 500m and then bring it down after that.

Post your time to comments along with how you executed your race plan for each 1k.

Rowing WOD 1/16/16: Renegade Rowing League – 2k Row CRASH-B Style – Post Results

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Rowing WOD:

Renegade Rowing League is Back!

Renegade Rowing League is Back!

2k Row CRASH-B Style

* If you’re in the Boston Area come to Our Crew Fitness at 100 Holton St. in Brighton, MA at 8am to compete Head to Head CRASH-B Style.

** If you’re not in Boston then grab your friends, hook as many ergs together as you can using the RACE VENUE SOFTWARE FROM CONCEPT2, and then race each other for 2,000 meters.  Put something up for grabs, like a shirt or a meal, for the winner!

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 the second of a monthly series of 2k competitions called the Renegade Rowing League.  Once a month Renegade Rowing will hook up all of the ergs at Our Crew Fitness and host a 2,000m indoor race.  Anyone is welcome to come test themselves to see how they stack up.

No matter what!  Post your 2k results to comments!

Rowing WOD 1/15/16: AMRAP8 − 750m Row, 40 Burpees OTB, Max Thrusters –s Post Thrusters and Avg. Split

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Rowing WOD:

Coach Tapply warming up for the thruster

Coach Tapply warming up for the thruster

As Many Reps As Possible in 8 minutes of …

750m Row

40 Burpees Over the Bar

Max Rep Thrusters (135/95 lbs)

Today’s Rowing WOD is an awesome challenge on all fronts.  .  The time domain is similar to a 2k row and that’s what you can focus on during the 750m.  In terms of rowing in a competition, this is an example of where a good race start comes in handy.  Get off to a quick start and know what you’ll settle to.  The first 500m should be executed exactly like your race plan for the 2k we’ll do on Saturday.  As you come into the last hundred meters you may want to ease off to save your legs and lungs for the burpees and thrusters.

During the burpees each trip over the bar counts as one rep.  Instead of jumping and clapping you just have to hop over the bar.  This slows you down a bit, but allows you to RR Thruster 2keep moving.  Find a consistent rhythm and just blow through them unbroken.

If all goes well you’ll have 2 to 3 minutes to tackle the thrusters.  Scale the weight accordingly and be sure to keep a solid posture with your chest up in the bottom.  Do as many as possible without putting the bar down and then game the rest in sets of 3-5 reps. You’re score is the number of thrusters completed in 8 minutes.  Be ready to finish strong and push it out in the last 15 to 20 seconds just like a 2k.

Post Total Number of Thrusters along with your Average 500m Split to comments.

Rowing WOD 1/12/16: 10 x 250m w/ 45sec Rest – Post Splits

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Rowing WOD:

Does your race plan involve you're Warm Up?

Does your race plan involve you’re Warm Up?

10 x 250m w/ 45 seconds Rest

Our next 2k race is this weekend at the Renegade Rowing League #2.  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 16th, we will be testing our 2k again.  If you’re in the Boston Area you’re invited to come and visit Our Crew Fitness and compete in the Renegade Rowing League.  It will take place from 8 am – 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 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

Rowing WOD 1/9/16: 6 x 2:00 w/ 1:30 Rest – Post Best Avg Split

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Rowing WOD:

Renegade's at the first RRC Practice of the new year!Renegades at the first RRC Practice of the new year!

6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League coming up on Saturday, January 16th at 8am?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.

Checkout the racing action from a previous Renegade Rowing League!