Tag Archives: mental toughness

Strength WOD 3/17/14: 7×2 Deadlifts @87.5% – Post Loads

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Check out the Renegade Rowing Workshop being held at Mt. Strength CF in Winchester, MA this Saturday!

Rowing WOD:

Happy St. Patrick's Day from Thor, Terese, and myself! Renegade Rowing Team Sign Ups!

Happy St. Patrick’s Day from Thor, Terese, and myself! Renegade Rowing Team Sign Ups!

15′ PYR30 (Pyramid @30s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@26s/m, 28, 30, 28, 26**, 24)

  • Post Split @30 and Split @26** after Ratio Shift

6′ Mobility: Couch Stretch, Pigeon Stretch, Posterior Chain Floss

12′ CAS26

2′, 2′, 2′, 2′, 2′, 2′ (@24s/m, 26**, 24, 26**, 24, 26**)

  • **Target split at 26s/m comes from Split @26 after Ratio Shift in PYR30
  • Post Splits for each 2′ segment @26

Strength WOD:

7×2 Deadlift @87.5%

  • Post Loads to Comments

Conditioning WOD:

“The Jumping Leprechaun”

5 Rounds For Time

10 Box Jumps (24/20 in.)

10 Push Ups

50 Double Unders (If broken add 10 Burpees before next round)

  • Post time to comments.

I hope you all enjoyed your St. Patrick’s Day weekend and you’re ready to celebrate the official day today by wearing something green and working hard!  This is one of the last big weeks of training before we start to focus in and dial some things back before our next 2k.  The focus of today is Strength, so be sure to get in the Strength WOD of 7×2 Deadlifts.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!

Happy St. Patrick’s Day!

Rowing and Conditioning WOD 3/15/14: 10x:40 On/:20 Off, Re-Test “Nancy in a Boat” – Post Splits and Time

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Renegade Rowing Workshop is next weekend at Mt. Strength CrossFit in Winchester, MA!  Click Here to Sign Up!

Rowing WOD:

CFB getting after some rowing! Renegade Rowing Team Sign Ups!

CFB getting after some rowing! Renegade Rowing Team Sign Ups!

10 x :40 On, :20 Off (Race Pace)

  • Post Goal Split for Next 2k and Results to Comments.

Conditioning WOD:

“Nancy in a Boat”

5 Rounds For Time

500m Row

15 Overhead Squats (95/65 lbs.)

  • Post Time and Average Split to Comments.

Strength WOD:

6×3 Shoulder Press @82.5%

  • Post Loads to Comments.

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 10 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover.  Focus on your breathing and form.

The first two pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last two pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 10 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

Our next 2k is about two weeks away!  Really dial in your game plan and attack each piece.  This is when you should have your race plan dialed in and really get comfortable with pulling the splits you plan to hold during the race.  Focus on consistency and make every single stroke count.

When you attack Nancy in a Boat pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the Overhead Squats at full intensity.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  Try to improve your “Nancy in a Boat” time from last week!

Rowing WOD 3/12/14: Race Pace – 2x1k, 2x500m, 2x250m – Post Splits

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Rowing WOD:

The Virtual Boats projected on the wall at the Renegade Rowing League on Saturday!

The Virtual Boats projected on the wall at the Renegade Rowing League – Checkout the RRL 1k taking place in May!

Race Pace

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 Rest

  • Post Avg Splits to Comments

Conditioning WOD:

5RFT

5 Toes to Bar

10 Box Jumps (24/20 in.)

15 Push Ups

  • Post Time to Comments

Strength WOD:

Superset:

6 x 1min Plank (Cycle through Front, Side, Side)

6 x 10 GHD Sit Ups

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 Race Pace and is a test of your ability to consistently perform under pressure.  Set the monitor for Intervals Variable and input 1k, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec rest.  Pick the 500m Split and Stroke Rating you plan to hold as your race pace for your next 2k.  For each distance execute that pace (split and SR) as consistently as possible.  When you repeat a distance try to be even more consistent and imagine each stroke takes you closer to a PR.

Remember, the goal is to row at race pace for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits for each piece to comments.

Rowing WOD 3/8/14: Row 2k! – Post Results

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Rowing WOD:CFB 1k

2k Row

  • Post Results to Comments.

Strength WOD:

5×5 Shoulder Press @80%

  • Post Load to Comments.

Conditioning WOD:CFB 1k Row

5RFT – 15min Cap

200m Run

20 DB Walking Lunges (45/25 lbs.)

5 Wall Climbs

  • Post Score to Comments.

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 our first test post CRASH-B’s and will give us an idea of how our training is progressing and what pacing we should use in future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!

Conditioning WOD 3/5/14: “Nancy in a Boat” – 5RFT – 500m Row, 15 OHS – Post Time

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Rowing WOD:

BC Men learning the Overhead Squat! Fight to keep that chest up w/ active shoulders!

BC Men learning the Overhead Squat! Fight to keep that chest up w/ active shoulders!

“The Castle”

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio
  • Post Distance to Comments

Conditioning WOD:

“Nancy in a Boat”

5 Rounds For Time

500m Row

15 Overhead Squats (95/65 lbs.)

  • Post Time and Average Split to Comments.

Strength WOD:

30 GHD Sit Ups

Superset:

5 x :45 Plank Hold

5 x 10 Knees to Elbows

Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm and then apply it in competition.  Get in a solid warm up and hone your rowing skills in the Rowing WOD and then attack the Conditioning WOD with your new found efficiency and focus on form.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen” or the necessity to be fresh enough for the thrusters and pull ups in Jackie.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

When you attack “Nancy in a Boat” pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the overhead squats unbroken.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  We will re-test “Nancy in a Boat” next week!