Tag Archives: mental toughness

Rowing WOD 12/4/15: “Sculler X” – Post Time and Strokes

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The Humbling Pistol

The Humbling Pistol

Rowing WOD:

“Sculler X”

5 Rounds For Time:

10 Pistols (5 each leg)

10 Inch Worm Push Ups

10 Kettle Bell Swings (2/1.5 Pood)

10 Calories on the Erg

  • (HOW MANY STROKES WILL THIS TAKE YOU?)
Walk the hands out

Walk the hands out

When rowing on the water balance and single leg strength come into play much more than rowing indoors on the erg.  Exercises like the pistol (single leg squat) really help develop the sense of balance and power needed to move a boat.  Think about making a big turn in a sculling shell mid race, like any of the turns in the Head of the Charles.  A sculler must be able to balance (a.k.a. set) the boat and transfer force to the water.  Those that do this well maintain boat speed around turns and can walk through opponents.  If you can’t do a pistol yet substitute goblet squats.

Keep a firm core

Keep a firm core

The inch worm is a great stabilizing exercise if you try to keep the hips and torso quiet.  Then when you add the push up, connection of the feet and hands come into play.  Keep that core firm and ensure everything touches and leaves the ground at the same time.  Last but not least there is the kettle bell swing.  Really focus on driving through the heels and activating the glutes and hamstrings while keeping a solid core.

Full depth push up!

Full depth push up!

Now hold up!  What about all of the athletes out there that are using rowing as a cross training tool?  You’re in luck.  If you can piece together good efficient movement in the first three exercises then you should be able to crush the row for calories at the end of each round.

Your goal should be consistent, efficient strokes.  For those that have been working on suspension and have tried a drill like the strap drill, you’ll want to fully suspend throughout each stroke in order to get done in as few strokes as possible.  If you suspend well and can maintain a nice ratio then the rowing part of this workout will become active rest and allow you to breathe.  Don’t get me wrong, 10 calories is not much and you should be pushing the pace, but work on suspension and make the rowing as effortless as possible so you can crush the rest of this Rowing WOD.

Post your time and the fewest number of strokes it took to complete 10 calories!

Rowing WOD 12/1/15: 4x1k w/ 4min Rest – Post Fastest and Slowest Times/Splits

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Rowing WOD:CFRowing Trainer Course Drills

4 x 1k w/ 4:00 rest

  • Execute Race Pace
  • Row like it’s the middle 1,000m of a 2k

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 consistently or 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 2k and Rowing WOD. Below are some goals and times to think about.  Our next 2k will be the Renegade Rowing League on Saturday, December 12th! Register Here!

Post 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 11/28/15: 8x2min w/ 1min Rest – Post Avg Splits

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Rowing WOD:

Rowing Feet Out! Well done staying connected to the footboards through the finish! Renegade Rowing Club Starts Monday @6:30pm @CFB

WARMUP: 10min of SUSPENSION AND FINISH DRILLS

  • Reverse Pic Drill
  • FEET OUT ROWING

RWOD: 8 x 2min w/ 1min Rest as follows:

2′ @28 s/m (2K+4)

2′ @30 (2K+2)

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @33 (2K-1)

2′ @34 (2K-2/OPEN)

Today we’re continuing our work and discovery of maintaining pressure through the drive so that we can have a clean, balanced finished.  The goal is to be smooth and efficient stroke after stroke to save energy for later in the race, like the 3rd 500, when things really get tough.  When rowing feet out try to suspend all the way through the drive.  Time the finish so that you don’t tuck the hips, fall off your sit bones, and/or dump down into the finish.  The idea is to focus on pointing the toes just as you draw the arms to the body.  If you can imagine placing your body at the finish so it can immediately swing forward with control then you’ll be ready to breath and get hungry for the next catch.

In today’s workout dial in that suspension each piece and be consistent with your pressure.  You should aim to keep your split to the prescribed pace +/-1 spilt second.  In the coming weeks we’ll be building up to longer pieces at race pace, so build up your confidence now by picking a split you can hold every piece.  If you execute each piece according to plan then get after it on the last one and see how much you have left in the tank.  When things get tough always focus on your breathing and being consistent with your effort on each stroke.  Smooth is fast!

Post your average split for each piece to comments!

Here are a couple of videos to checkout with the rear of the erg elevated and rowing feet out.

Rowing WOD 11/27/15: 4:00 Max Distance, Tabata Squats, 4:00 Max Distance – Post Distances and Total Squats

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 Rowing WOD:

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

4:00 Row – Max Distance (2k Pace)

1min Rest

Tabata Air Squats – Max Reps

  • 8 Intervals
  • :20 Work / :10 Rest
  • Count Total Number of Squats

1min Rest

4:00 Row – Max Distance (2k Pace)

Today is an opportunity to work off all the turkey, stuffing, and mashed potatoes you crushed yesterday.  Pick a goal, ideally somewhere around your 2k split, that you’re going to hold every stroke while you row.  If you can focus on consistent pressure and count the number of consecutive strokes you row at that goal split, the 4:00 will be over before you know it.  During the Tabata Air Squats be sure to get full depth and full extension, hip crease below the knee and butt squeezed at the top.  If you short yourself the quads will get blown up and your knees will be aggravated tomorrow.  Fight for perfect form and do as many air squats as possible every interval.  Count the total number of reps completed over all 8 intervals.  Last but not least, try to maintain form and pressure on the second erg piece.  As your legs come back to life, try to bring the split back to where it was in the first piece.

The Renegade Rowing League is coming December 12th!  Have fun and get after it!

Post your total distance for each piece and you total air squats to comments.

Rowing WOD 11/25/15: “King of the Erg” – Post the King and Fastest Winning Split

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 Rowing WOD:

Chest to the deck!

Chest to the deck!

“King Of The Erg”

2 Athletes Compete At A Time:

5 Burpee Erg Jumps

300m Row (800m Max)

Win by 5m!  Winner Stays On!

Do you have what it takes to step up to the plate and execute when it counts?  Sport provides us an opportunity to compete and test ourselves and others.  By learning to push someone else, we learn to push ourselves. Don’t let your competitor off easy.  Push them.

Today’s Rowing WOD should be performed with at least three people, but can be a good challenge for the whole gym.  All you need is two ergs.  On 3,2,1 Go! Two athletes begin by doing 5 burpees (jumping over the erg rail each time).  Then the first athlete to get to 300m on the erg wins.  If the race is close, the first athlete to pull ahead by 5 meters after the 300m mark wins.  If no one takes it by 800m the competition is a draw and both athletes get off.  Otherwise the winner stays on to challenge the next athlete in line.  Repeat as long as time allows or until there are no challengers left.  If you don’t have anyone to compete against get in 6 rounds with equal work to rest in between each round.

Post your “King Of The Erg” and the best Average 500m Split of the day to comments.