Tag Archives: mental toughness

Rowing WOD 1/2/14: 4RFT – 500m Row, 10 DL – Post Time and Splits

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Melissa from CF Phoenix Rising demos the setup for a Deadlift

Melissa from CF Phoenix Rising demos the setup for a Deadlift

Rowing WOD 1/2/14:

4 Rounds For Time

500m Row

10 Deadlifts 225/155

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Drive through the heels!

Drive through the heels!

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Post your time and splits to comments.

Fully extend the hips at the top

Rowing WOD 12/28/13: 4x1k w/ 2:30 Rest – Post Splits and Times

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Rowing WOD 12/28/13:

Heat 2 of the Renegade Rowing League!

Heat 2 of the Renegade Rowing League!

4 x 1k w/ 2:30 rest

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.  Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next rowing WOD. Below are some goals and times to think about.

Post your splits as well as your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

Rowing WOD 12/24/13: 8x500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD 12/24/13:

Abby getting after it at the Renegade Rowing League last Saturday!

Abby getting after it at the Renegade Rowing League last Saturday!

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

With our first 2k of the winter in the bag and Christmas upon us, this is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work before the holiday.  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.

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

Rowing WOD 12/21/13: Row 2k! – Post Results

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Rowing WOD 12/21/13:

Get After It!

2k Row

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 of the winter season and will give us a baseline to work off of and use in pacing future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!

Rowing WOD 12/17/13: 6x650m w/ 1:45 Rest – Post Avg Splits

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Rowing WOD 12/17/13:

The Shallow V

The Shallow V

6 x 650m w/ 1:45 Rest

  • FOCUS: RACE STRATEGY

Are you ready for your next 2k?  Our’s will be this Saturday, December 21st, at the first race of the Renegade Rowing League for this Winter.  Make sure you have a game plan going in. Use today’s Rowing WOD to test out different strategies and build confidence in your rowing. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  Keep after your training as we go through December and the Holidays.  It will be January before you know it and CRASH-B’s is right around the corner.  There will be more to come on preparing for the 2k.

Post your average splits for each piece to comments!