Tag Archives: mental toughness

Rowing WOD 4/26/14: 8 x 500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD:

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

We’ve attacked this Rowing WOD a few times this winter.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the previous piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

Rowing WOD 4/24/14: 3RFT – 500m Row, (21-15-9) Push Ups, (21-15-9) Power Cleans – Post Time and Game Plan

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Rowing WOD;

Working the skill of Suspension with athletes from MSCF!

Working the skill of Suspension with athletes from MSCF!

Complete For Time…

500m Row

21 Push Ups

21 Power Cleans (95/65 lbs.)

500m Row

15 Push Ups

15 Power Cleans (95/65 lbs.)

500m Row

9 Push Ups

9 Power Cleans (95/65 lbs.)

Today’s Rowing WOD is a perfect opportunity to take advantage of ratio and suspension.  Come up with a game plan that you can focus on and execute when the pain starts to kick in.  For the first 500m try sticking to a 28 stroke rating with good suspension to keep your breath and take advantage of your fresh legs.  Whatever you hold for a split, your goal will be to hold that split for the second and third rounds.  Each time you return to the erg your legs will be a little more gassed, so focus on keeping suspension, but rowing at a higher stroke rating to make the same split feel lighter.  For example, if you row the first 500m at a stroke rate of 28 s/m and a split of 1:50 /500m, then try the second 500m at a stroke rate of 30 s/m, and the third 500m at a stroke rate of 32 s/m.  If you aim for the same split of 1:50 /500m for both, the pressure exerted on the handle should feel lighter and easier to maintain.  Once you finish rowing be sure to practice a quick release and fall to the floor to begin your push ups.  For the push ups be sure to stay fresh and avoid going to failure so that you can keep moving and not wait around for your muscles to recover.  On the power cleans use your hips to move the weight and focus on fast elbows.

Have some fun creating a game plan and get after it!

Post your time to comments along with how you attacked this one!

Rowing WOD 4/19/14: Max Pressure 2×1250m, 2x700m, 2x300m – Post Avg Splits

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Rowing WOD:

Learn how to use the Concept2 Performance Monitor! Register for the CrossFit Rowing Course June 8-9 in Boston!

Learn how to use the Concept2 Performance Monitor! Setup a Renegade Rowing Workshop at your Gym!

Max Pressure

2 x 1,250m w/ 5:30 Rest

2 x 700m w/ 3:30 Rest

2 x 300m w/ 1:30 Rest

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.Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity, something everyone strives for in developing elite fitness.  Set the monitor for Intervals Variable and input 1,250m , 5:30 rest, 1,250m, 5:30 rest, 700m, 3:30 rest, 700m, 3:30 rest, 300m, 1:30 rest, 300m, 1:30 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 SR) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.

Post your average 500m splits to comments.

Rowing WOD 4/18/14: 7RFD – 1min On, 1min Off w/ 1 Bear Complex – Post Total Distance

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Rowing WOD:

Throwback to the UVM Crew Days!

Throwback to the UVM Crew Days!

7 Rounds For Distance …

1:00 Row for Meters

1:00 Rest w/ 1 Bear Complex @135/95 lbs. as follows

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Today’s Rowing WOD is an opportunity to push your 2k pace and put together all of the movements you’ve been training with the barbell.  Try to hold your 2k pace each round for as many rounds as possible.  If you can row sub 2k pace then do it!  For the Bear Complex you can combine movements if you are smooth.  For instance it could be a squat clean thruster into a behind the neck thruster if you’re proficient at the weight you’ve chosen.  Be sure to scale the weight as necessary so that you can complete the bear complex within a minute and start the next round on time.  Set the erg for Intervals Time, 1:00 of work and 1:00 of rest.  At the end of the workout you can look back at the memory and see all 7 minutes to total your distance and get your score for the day.

Post your total distance and the weight you chose for the Bear Complex to comments.

Rowing WOD 4/16/14: 2RFT – 1k Row, 60 Double Unders, 40 KB Snatches, 20 Box Jumps – Post Time and Splits

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Rowing WOD:

Active Shoulder at the Top!

Active Shoulder at the Top!

2 Rounds For Time …

1k Row (@2k Pace)

60 Double Unders

40 KB Snatches (1.5/1 Pd) (20 Each Arm)

20 Box Jumps (24/20 in.)

Why do we train?  Why do we compete?  …  Fun!

What makes training and competition fun? … Variety, Challenge, Training Partners, and Intensity!

Load the hips!

Load the hips!

Today’s Rowing WOD is an opportunity to have a ton of fun pushing yourself and others through a variety of skilled movements while executing a game plan.  I’d like you to challenge a training partner to this workout if at all possible.  Talk to them about your 2k race plan and how you are going to execute it on this workout.  Use the first round like it’s the first half of your next 2k and use the second round like it’s the second half of your next 2k.  Get comfortable consistently pulling your 2k split under pressure.  Be mentally strong and stay positive on every stroke and every rep.  Remember to breathe deep after the row so you can fall into a rhythm and flow through the double unders.  During the KB Snatches make sure you have an active shoulder at the top and keep your arm close to your ear.  Use the hips to move the weight and punch through quickly as the weight becomes weightless so that you don’t bang the wrist.  Dumbbell Snatches can be substituted for the KB Snatch if needed.

Post your time and average 500m splits for the 1k’s to comments!