Tag Archives: mental toughness

Rowing WOD 12/12/15: 3k Row, 2.5k Row, 2k Row – Post Avg. Splits

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Rowing WOD:

The Ladies getting after it at the Renegade Rowing League last year!

The Ladies getting after it at the Renegade Rowing League last year!

3k Row

6min rest

2.5k Row

5min rest

2k Row

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 2k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 2k+5, 2k+4, 2k+3 for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard to maintain a consistent split.

Post your Average 500m Splits to Comments along with an answer to this question…

Why is Rowing Fun?

Rowing WOD 12/11/15: 5RFT – 20 Cal, 15 Push Ups, 10 DB GtO, 5 Split Squat Jumps – Post Time

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 Rowing WOD:

Are you getting a full finish every stroke?

Are you getting a full finish every stroke?

5 Rounds for time…

  • 20 Cal Row
  • 15 Push Ups (hand release)
  • 10 Dumbbell Ground To Overhead 45/30
  • 5 Split Squat Jumps (ea. leg)

Rest 1:30 between rounds

Today’s Rowing WOD is another long burner to build up your muscular endurance as well as your cardiovascular and respiratory endurance.  Fight to go unbroken in all the movements and be sure to get a good mobility session afterwards to begin rebuilding and realigning all of your muscle fibers.  Be efficient in your movement, keep a constant pace, and keep breathing.

Post your time to comments.

Rowing WOD 12/9/15: 4Rds Max Reps – 1′ Row, 1′ KB Snatch, 1′ DU, 1′ KB Snatch, 1′ Rest – Post Score

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 Rowing WOD:

The RRC warming up on Monday night with Good Mornings and Goblet Squats. Who's ready for the Renegade Rowing League December 21st?

4 Rounds for Max Reps of …

1min Row for Calories

1min Left Arm Kettle Bell Snatch

1min Double Unders

1min Right Arm Kettle Bell Snatch

1min Rest

Today’s Rowing WOD will be a good burner to  get your lungs going and allow you to really focus on a solid core.  The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency.  For the double unders try to keep your wrists loose and get into a good flow that you can maintain.  A good goal would be to go unbroken for a minute.  With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight.  A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate.  Any movement that involves an anti rotation component and stabilizing of the core is good for rowing.  Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time.  By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom!  Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8

Post your total score and thoughts to comments!

Rowing WOD 12/8/15: 5x800m w/ 2min Rest – Post Splits

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 Rowing WOD:

Greg is ready for the Catch!

Greg is ready for the Catch!

5 x 800m w/ 2min Rest

1st @24 s/m

2nd @26

3rd @28

4th @30

5th @32

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 800m of work and 2 minutes of rest.  While the stroke rating starts out low, there should be a focus on power per stroke and solid intensity across all five pieces.  The increasing stroke rating will give you a chance to see where you’re most effective.  Ideally whenever the stroke rating is increased the split should decrease.  Try to pick a split for each stroke rating and commit for the whole piece.  The last 3 should be around race pace.

Post your Average 500m Splits for each piece to comments.

 

Rowing WOD 12/5/15: Max Pressure 2x1k, 2x500m, 2x250m – Post Splits

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Rowing WOD:

Greg of the RRC getting after it!

Greg of the RRC getting after it!

Max Pressure

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 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, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec 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.

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.