Tag Archives: mental toughness

Rowing WOD 6/18/14: 5RFT – 250m Row, 20 Burpees – Post Time and Splits

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Rowing WOD:tabata row

5 Rounds For Time …

250m Row

20 Burpees

If you’re looking for a good lung burner and test of how hard you can mentally push yourself you have found it.  This WOD is brutally awesome.  It’s pure GO!

Set your monitor for intervals distance with 250m of work and undefined rest.  Once you start rowing the monitor will serve as your clock for the workout.  Focus on holding a split somewhere between 2k to 2k+5 pace.  Whatever split you decide on be consistent and stick to it each round.  Fight for form and efficiency.  Make sure every ounce of energy you put out goes into efficiently holding that split.

This is a great opportunity to practice a quick release for competition.  When you finish the row, place both thumbs on the quick release tabs.  In one motion push the tabs away as you pull your toes toward you.  This will ensure you can pull your feet out easily and there will be plenty of room to put them back in at the start of the next round.

I highly recommend recruiting a couple of training partners to do this with.  It’ll make you push harder and you’ll have more fun.

Post your time and average splits for each row to comments.

Rowing WOD 6/13/14: “CFRowing WOD” – 1,000m Row, 10 Thrusters, 10 Pull Ups, 10 Push Ups… – Post Time

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Rowing WOD:

Final WOD on Saturday at the CFRowing Trainer Course!

“CFRowing WOD”

Complete for Time …

1,000m Row, 10 Thrusters (95/65 lbs.), 10 Pull Ups, 10 Push Ups

800m Row, 8 Thrusters, 8 Pull Ups, 8 Push Ups

600m Row, 6 Thrusters, 6 Pull Ups, 6 Push Ups

400m Row, 4 Thrusters, 4 Pull Ups, 4 Push Ups

200m Row, 2 Thrusters, 2 Pull Ups, 2 Push Ups

This WOD is usually pretty epic after a whole day of rowing at the CrossFit Rowing Trainer Course.  It’s estimated that you row around 20k throughout the day.  For those that have attended the course, you know how much learning to row efficiently pays off in Rowing WODs like this.  Shane Farmer, Head CrossFit Rowing Coach, completed this in around 15 minutes last time I saw him.  Grab a friend, show them how to row efficiently, put a 25 minute time cap on the clock, and get after it.

Post your time to comments and consider taking a CrossFit Rowing Trainer Course in your area!

Rowing WOD 6/10/14: 8 x 250m w/ 1min Rest – Post Avg Splits

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Rowing WOD:

CFRowers Getting After it!

8 x 250m w/ 1min Rest

  • @1k Split and Stroke Rate

We will be testing our 1k in three weeks to push ourselves and see if we’re progressing.  Today’s focus is executing a 1k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row every piece just as you would during your 1k.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m.

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 1k 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.

Use the mental cues and fixes you practiced in yesterday’s 10k to be positive and attack!  You want to be in control of your 1k, embrace the pain, and enjoy the glory.  It all starts here.  Here’s to a fun three weeks of training.  Do it!

Post your Splits and Thoughts to comments.

Rowing WOD 6/9/14: 10k Row for Form – Post Time and Fixes

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Imagine doing 10k on the water? Here's the RRT practicing 5 and glides at CRI!

Imagine doing 10k on the water? Here’s the RRT practicing 5 and glides at CRI!

Rowing WOD:

Row 10,000m

  • Focus on Form
  • Fix one thing every 1k
  • Steady State Pressure (should be able to say short sentences)

Today’s Rowing WOD is a 10k.  Try to negative split the whole way, starting off with something manageable and ending with something challenging.  Try to drop your split by a second every 1k or 2k.  Focus on smooth, consistent rowing and then pick one thing in your stroke that you would like to fix.  Do this with a partner and have a conversation to keep yourself fresh and rowing at steady state pressure.

Have fun and post your time as well as what fixes you worked on to comments.

Rowing WOD 6/4/14: “Tabata Yeah!” – Row, KB Swing, Sit Up, DB Snatch – Post Total Score and Weight Used

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Rowing WOD:tabata row

“Tabata Yeah!” (16min WOD)

  • Perform :20 of Work and :10 of Rest for a total of 8 rounds for each movement below.  
  • No extra rest between movements.  
  • Complete all eight rounds of the Row before moving onto the Kettle Bell Swings and so on.  
  • Your score is the total number of reps completed overall.

Row (Calories)

KB Swing (Chest Height, You choose the weight)tabata kb swing

AbMat Sit Up

DB Snatch (Alternate each arm every rep, You choose the weight)

Today’s Rowing WOD is great for testing your aerobic capacity and mindset.  How hard can you push yourself when things get tough?  Focus on breathing and rhythm throughout all the movements.  Try to maintain a consistent pace and complete the same number of reps each round.  A good challenge for the rowing portion would be to row one calorie per stroke.

tabata sit up

In all of the movements be efficient and keep good form.  During the KB Swing and    DB Snatch stay connected to the floor and keep good posture.

When things get tough just tell yourself “Tabata what?  Tabata Yeah!!!” and get some more reps.

Have fun and post your total number of reps along with the weight you used to comments.tabata db snatch