Tag Archives: mental toughness

Rowing WOD 7/18/14: 7RFD – :30 Row, :30 Rest w/ 3 FS – Post Distances

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Rowing WOD:

Kathryn performing a start! Come learn a start on the Renegade Rowing Team!

7 Rounds For Distance …

:30 Row (Like Race Start)

:30 Rest w/ 3 Front Squats (135/95 lb)

Today’s Rowing WOD is all about the start of a race.  In order to be confident and crisp on your start for our 500m Test in two weeks, dial it in today.  The starting sequence is usually a number of shorter strokes that build into longer quicker strokes to really get the flywheel moving and the splits down.  I usually coach a simple 1/2 stroke, 3/4 stroke, full stroke with a high 10 immediately after to get the average split under your 2k goal split.  Try to practice this start each round so you’re ready to crush it come race day.  Also, be ready to transition quickly from the erg to the front squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat clean for the first rep is the way to go on the front squats.  Be sure to focus on a tight belly and elbows up.

Post your overall distance as well as distance each round to comments!  Also comment on your start, the number of strokes you like to take, and how low you get the split.

Rowing WOD 7/16/14: 5 Rounds of AMRAP5 w/ 3min Rest – Post Score, Best/Worst Split

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Rowing WOD:

Easy way to scale push ups!

Perform 5 of the Following AMRAP’s w/ 3min Rest Between …

As Many Rounds As Possible in 5min

5 Pull Ups

10 Push Ups

250m Row

Today’s Rowing WOD is Cindy like with rowing instead of air squats.  Since there are three minutes rest between each 5min AMRAP this should be performed at high intensity and max effort.  Don’t hold back on the 250m Row.

Chest touches each time

Push Ups are one of my goats and if you’re an experienced rower they may be one of your goats as well.  Focus on connecting your hands to the floor and spreading it apart with your shoulders away from your ears.  Keep the push ups fast and don’t go to failure unless you’re at the end of the 5 minutes.  It takes twice as long to recover when you get stuck half way up and fail.  Know how many you can perform, game it up, and get after it!

Work Smart, Work Hard.

Post your score (Rounds + Reps) for each AMRAP as well as your fastest and slowest split overall.

Rowing WOD 7/15/14: Max Pressure – 2x1k, 3x500m – Post Avg Splits

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Rowing WOD:

Tryout for the Renegade Rowing Team on Friday!

Max Pressure

2 x 1k w/ 4:00 Rest

3 x 500m w/ 2:00 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 Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 4min rest, 1k, 4min rest, 500m, 2min rest, 500m, 2min rest, 500m, 2min rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and s/m) 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 max 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.

Rowing WOD 7/14/14: 3 x 15min 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.

Rowing WOD 7/11/14: “Row Downhill” – 10 HSPU, 1k Row, … – Post Time and Splits

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Rowing WOD:

The Renegade Rowing Team in their lineup! Tryouts are next Friday! Sign Up Today!

“Row Downhill”

Complete for Time …

10 Handstand Push Ups, 1k Row

5 Handstand Push Ups, 500m Row

2 Handstand Push Ups, 250m Row

Today’s Rowing WOD provides a chance to work on maintaining a tight midline and finishing strong on each row.  No matter what scale you’re doing for the Handstand Push Ups, be sure to lock your ribs down with a tight belly, squeeze your butt, and point your toes to create tension throughout your whole body.  This will work both your core stability, needed for better posture in the boat, and your ability to transfer force to the oar.

After each set of HSPU get right on the erg and get the wheel spinning.  Try to keep steady pressure and hold a consistent split until you get your breath back.  Once your breath returns try to negative split the rest of the piece with a solid sprint in the last 100m.  The idea is each piece will get shorter and you should be able to sprint out the last 100m like your running down hill.  Dig deep and get after it!

Look at your results from Tuesday to get an idea of what splits you will try to hold for each piece.  Just like the HSPU, focus on a solid core as you approach the catch and initiate with the legs.  Try to get as much power as you can from the legs to save your upper body for the HSPU.

Post your overall time, average splits for each piece, and any scales to comments.