Tag Archives: mental toughness

Rowing and Conditioning WOD 2/6/14: 10×1:00 On/ :45 Off; “Fran” – Post Splits and Time

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Rowing WOD:

The RRC hitting a solid warmup before practice this week.

The RRC hitting a solid warmup before practice this week.

10 x 1:00 On, :45 Off

  • Goal Pace!!!
  • Post Goal Split for CRASH-B’s and Results to Comments.

Conditioning WOD:

“Fran”

21-15-9

Thrusters (95/75 lbs)

Pull Ups

  • Post Time to Comments.

Strength WOD:

5, 4, 3, 2, 1 Strict Knees To Elbows

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

then,

Max Handstand Hold

  • Post time in handstand to Comments.

Just over one week until CRASH-B’s!  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.

Fran is a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  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 CRASH-B’s!

Rowing WOD 2/4/14: 8x500m w/ 2min Rest – Post Race Plan and Splits

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Rowing WOD:

Nick, winner of the Renegade Rowing Cup this winter, and his coach Mike.

Nick, winner of the Renegade Rowing Cup this Winter, and his coach Mike.

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 CRASH-Bs 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 Barbell Roll Out

1-2-3-4-5 Wall Climb

With both of the Renegade Rowing League 2k’s in the bag and CRASH-B’s upon us, 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!

Rowing and Conditioning WOD 2/1/14: 10x:40 On/ :20 Off – “Jackie” – Post Splits and Time

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Rowing WOD:

BC Men's Crew getting after some Calories, Planks, and Goblet Squats this week.

BC Men’s Crew getting after some Calories, Planks, and Goblet Squats this week.

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

  • Post Goal Split for CRASH-B’s and Results to Comments.

Conditioning WOD:

“Jackie” – For Time …

1k Row

50 Thrusters (45# Barbell)

30 Pull Ups

  • Post Time and Average Split to Comments

Strength WOD:

6×3 Shoulder Press

  • 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!

CRASH-B’s are 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 Jackie pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the thrusters and pull ups 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 “Jackie” time from last week!

Rowing and Strength WOD 1/30/14: 5x800m w/ 2min Rest and 6×3 Back Squat – Post Splits and Loads

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Rowing WOD:

Athletes warming up at the RRL last weekend

Athletes warming up at the RRL last weekend

5 x 800m w/ 2min Rest

1st @2k Pace (w/ Start)

2nd @2k+3

3rd @2k+2

4th @2k+1

5th @2k

  • Choose split based off of last Tuesday’s Rowing WOD.
  • Should you go faster or slower having done another 2k?
  • Post Average Split for Each to Comments.

Strength WOD:

6×3 Back Squat

  • Post Loads to Comments

Conditioning WOD:

“13.1”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45/75 pound Snatch, 30 reps
30 Burpees
75/135 pound Snatch, 30 reps
20 Burpees
100/165 pound Snatch, 30 reps
10 burpees
120/210 pound Snatch, as many reps as possible

  • Post Number of Reps to Comments.

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.  Use the first piece to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all five pieces.  Write down the splits you would like to hold (ex: 2:00, 2:03, 2:02, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

Afterwards get in some good mobility and make sure you’re moving well and recovered for the Back Squats.  Give them all you’ve got.  I put in 13.1 in case you aren’t able to row or you have lots of time on your hand.  I’m really looking forward to retesting it, so have fun and get after it!

Rowing WOD 1/29/14: 2x1k, 2x500m, 2x250m – Post Avg 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 on Saturday!

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 Knees to Elbows

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 CRASH-B’s.  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 at CRASH-B’s.

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.