Tag Archives: mental toughness

Strength and Conditioning WOD 3/26/14: 7×1 Back Squats and Re-Test “Annie” – Post Loads and Score

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Rowing WOD:

Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop

Try the RWOD with 8 other people and see if you can row together! -MSCF Rowing Workshop 

5 x 15 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between

  • 3 stroke start (1/2, 3/4, Full)
  • 7 strokes high (@34-40 s/m)
  • 5 stroke settle (immediately settle to race pace)
  • Post the number of strokes it took to settle to comments.

Strength WOD:

7×1 Back Squats

  • Post Loads to Comments.

Conditioning WOD:

“Annie”

50-40-30-20-10

Double Unders

AbMat Situps

  • Post Time to Comments.

Today’s Focus is Strength and Conditioning, so attack those Back Squats and get after Annie! With our 2k coming up this weekend you want to make sure your start and settles are dialed in, so use the Rowing WOD as a good warmup for the Back Squats. Try to settle immediately on the next stroke after your high 7. In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first. If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive. If you have time give “Annie” a shot and try to beat your score from last week, it’s an awesome challenge.

Annie is all about staying relaxed and focused while moving as fast as possible. How will you attack it? What’s your game plan? Have you thought about breaking it down into sections of focus like a 2k race plan? Can you dig deep and go faster than last week?  How will you maintain your rhythm?

Share your experience to comments!

Rowing WOD 3/25/14: 8x250m w/ 45sec Rest – Post Plan and Splits

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Rowing WOD:

2k Partner Relay w/ MSCF last Saturday!

2k Partner Relay w/ MSCF last Saturday! 

8 x 250m w/ 45 seconds Rest

  • Race Pace!
  • Execute like Race Plan
  • Post Race Plan and Splits to Comments

Conditioning WOD:

AMRAP8

8 Wall Balls (20/14 lbs.)

8 Slam Balls (20/10 lbs.)

200m Run

Strength WOD:

Superset:

5×5 Toes to Bar

5×5 GHD Hip Extensions

Our next 2k is this weekend and it is time to start thinking about your game plan. 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.

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 every piece just as you would during your 2k this weekend. 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 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.

Use the mental cues that you practiced last week to be positive and attack! You want to be in control of your 2k, embrace the pain, and enjoy the glory. It all starts here. Final preparation. Do it!

Strength WOD 3/21/14: 7×2 Back Squat @87.5% – Post Loads

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Rowing WOD:

Mickey getting after Back Squats

Mickey getting after Back Squatsf

6 x 20 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between

  • 3 stroke start (1/2, 3/4, Full)
  • 7 strokes high (@34-40 s/m)
  • 5 stroke settle (immediately settle to race pace)
  • 5 strokes @race split and 28-32 s/m
  • Post the number of strokes it took to settle to comments.

Conditioning WOD:

3 RFT

30 Double Unders

20 Push Ups

10 Toes to Bar

  • Post time to comments.

Strength WOD:

7×2 Back Squats @87.5%

  • Post Loads to Comments.

Today’s Focus is Strength, so attack those Back Squats!  With our next 2k coming up you also want to make sure your start and settle are dialed in, so use the Rowing WOD as a good warmup for the Back Squats.  Try to settle immediately on the next stroke after your high 7.  In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first.  If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive.  If you have time give the Conditioning WOD a shot and try to go unbroken, it’s an awesome challenge.

Have Fun and Fire It Up! It’s Friday!

Rowing and Conditioning WOD 3/20/14: 10×1:00 On, :45 Off; “Annie” – Post Splits and Time

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Rowing WOD:

Members of CFB getting after an RWOD last week! Have you thought about joining the Renegade Rowing Team?

Members of CFB getting after an RWOD last week! Have you thought about joining the Renegade Rowing Team?

10 x 1:00 On, :45 Off

  • Goal Pace!!!
  • Post Goal Split for our next 2k and Results to Comments.

Conditioning WOD:

“Annie”

50-40-30-20-10

Double Unders

AbMat Situps

  • Post Time to Comments.

Strength WOD:

5, 4, 3, 2, 1 Strict Toes to Bar

1, 2, 3, 4, 5 GHD Sit Ups

then,

Max Handstand Hold

  • Post time in handstand to Comments.

Just over one week until our next 2k!  You’ve been training hard all winter with a goal pace in mind.  Today is the day to attack it and dial it in.  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.

Next weekend we will be testing our 2k at CRASH-B’s, the World Indoor Rowing Championships.  If you’re in Boston swing on by and say hi.  If not, crush a 2k in your hometown gym with a friend.

Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute 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 Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 2k.

Annie is another fun Benchmark WOD!  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Hit these next few days hard and then be ready to cruise into our next 2k!

Rowing WOD 3/18/14: 8x500m w/ 2min Rest – Post Race Plan and Splits

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Rowing WOD:

The Renegade Rowing Cup is ready! Are you? RRL1k

The Renegade Rowing Cup is ready! Are you? RRL1k

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

  • Post your 2k Race Plan for our next 2k and your splits to comments.

Conditioning WOD:

Complete for time …

12-9-6

Power Clean (135/95 lbs.)

Pistol

  • Post Time to Comments.

Strength WOD:

Superset:

5-4-3-2-1 Burpee to 6″ target

1-2-3-4-5 Wall Climb

With our next 2k coming up soon, this is a great opportunity to focus on a few tactical aspects of the 2k and finalize our race plan for the big day.  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 last 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.

If you choose to do the conditioning and strength today be sure to work in plenty of mobility, especially for those pistols.  Try Barbell Smashing the quads and calves to get through that pistol easier.

Have fun and get after it!