Tag Archives: mental toughness

Rowing WOD 8/2/13: 4RFT – 15 Burpees, 150m Row – Post Time and Splits

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Burpees and RowingRowing WOD 8/2/13:

4 Rounds For Time

15 Burpees

150m Row

Tomorrow we re-test our 500m.  Are you ready?  Do you have a game plan?  What will your focus and split be for every 10 strokes?  Will you complete it in 50 strokes or will the rating be higher and require 60 strokes?  A few things to think about as you mentally prepare for tomorrow.

Today’s Rowing WOD is an opportunity to prepare for your finishing sprint tomorrow.  The burpees will start to gas you and push you to stay mentally strong as you fight for those last 15 to 20 strokes.  See if you can build up to your sprint pace in the first 50m and then attack the last 100m as if you were in a race or a test.  When you transition to the burpees work on the quick release and rolling right to the floor without standing up.

Fire it Up!  Weekend here we come!

Post time and splits to comments.

Rowing WOD 7/31/13: 2RFT – 800m Row, 60 DU, 40 KB Snatch, 20 Box Jump – Post Time and Avg. Splits

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Rowing WOD 7/31/13:

Active Shoulder at the Top!

Active Shoulder at the Top!

2 Rounds For Time …

800m Row (@1k Pace)

60 Double Unders

40 KB Snatches (1.5/1 Pd) (20 Each Arm)

20 Box Jumps (24/20 in.)

Why do we train?  Why do we compete?  …  Fun!

What makes training and competition fun? … Variety, Challenge, Training Partners, and Intensity!

Load the hips!

Load the hips!

Today’s Rowing WOD is an opportunity to have a ton of fun pushing yourself and others through a variety of skilled movements while executing a game plan.  I’d like you to challenge a training partner to this workout if at all possible.  Talk to them about your 1k pace and how you are going to execute it on this workout.  Get comfortable consistently pulling your 1k split under pressure.  Be mentally strong and stay positive on every stroke and every rep.  Remember to breathe deep after the row so you can fall into a rhythm and flow through the double unders.  During the KB Snatches make sure you have an active shoulder at the top and keep your arm close to your ear.  Use the hips to move the weight and punch through quickly as the weight becomes weightless so that you don’t bang the wrist.  Dumbbell Snatches can be substituted for the KB Snatch if needed.

Post your time and average 500m splits for the 800’s to comments!

Rowing WOD 7/30/13: 5 x 500m w/ 2min Rest

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Rowing WOD 7/30/13:

Week 2 of Renegade Rowing Team, Get excited!

Week 2 of Renegade Rowing Team, Get excited!

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ 1k Split

5th – @ Max Effort

It’s been 4 weeks since we’ve attacked this Rowing WOD.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to get in some solid race pace work and prepare for our next benchmark.  This Saturday we will test the 500m.

As a quick review for novice rowers, race pace is at a stroke rating of 30 − 34 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 7/27/13: 10 x 1:00 On, :45 Off – Post Avg and Fastest Split

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Rowing WOD 7/27/13:

The Renegade Rowing Team kicking off a great first week on the water!

The Renegade Rowing Team kicking off a great first week on the water!

10 x 1:00 On, :45 Off

  • First 5 @2k Pace
  • Next 3 @1k Pace
  • Last 2 @Max Effort

One Week until our next 500m Test!  You’ve been training hard all Summer with a goal 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 500m.  Get ready to crush it and recruit a friend to do it with you.  Someone to compete against will push you even harder!

Today’s focus is executing the prescribed pace at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest.  Row the first 5 pieces as if they were the body of a 2k.  Row the next three pieces as if they were the body of a 1k. Row the last two pieces as if they were your 500m test next Saturday.

This should not be an all out Max Effort until the end, but rather a calculated effort.  PIck your goal splits for each piece and execute!

Post your overall average split and your fastest split to comments.

Rowing WOD 7/26/13: 7 x :45 Row w/ 2min Rest, Heavy C&J – Post Splits and Loads

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Rowing WOD 7/26/13:

Stick that landing with elbows up!

Stick that landing with elbows up!

Max Effort

7 x :45 Row w/ 2min Rest

During each rest perform a heavy clean and jerk.

Olympic lifters are known for their power and speed, two skills required to move boats fast.  Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting.  Be sure to warmup on the erg and platform before attempting this max effort workout.

Perform a 45 second row all out and then during the two-minute rest attempt a heavy clean and jerk.  Focus on a strong core and keeping your hips connected to your hands.

Post your splits and loads for each movement.