Tag Archives: mental toughness

Rowing WOD 7/9/13: 2k, 1k, 500m – Post Times, Splits, and Stroke Ratings

Posted on by
2
When should you break the elbow? Learn more about the stroke on the Renegade Rowing Team!

When should you break the elbow? Learn more about the stroke on the Renegade Rowing Team!

Rowing WOD 7/9/13:

2k Row

3min Rest

1k Row (@2k-3)

3min Rest

500m Row (@2k-5)

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 will give you an idea of where you might need to focus your training in the coming months.  At the end of today you’ll have three benchmark rowing times that can be used to game other Rowing WODs.  These three times will also come in handy if you’re trying out for the Renegade Rowing Team on July 19th!  Sign up for tryouts here and input your scores from today!

Come up with a plan and execute.  You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander.  If possible grab a friend and take turns coxing each other through each piece.  Be consistent with your splits and stroke ratings through each piece.  The stroke rating for this workout should be around a 28-32, but everyone needs to find what works.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard for consistency.

Post your Times, Average 500m Splits, and Average Stroke Ratings to Comments along with an answer to this question…

Why is Rowing Fun?

Rowing WOD 7/8/13: “Hills” 3x10min w/ 4min Rest – Post Distances

Posted on by
Reply

Rowing WOD 7/8/13:

Come learn to row on the water and race in 8+'s! Renegade Rowing Team Tryouts!
Come learn to row on the water and race in 8+’s! Renegade Rowing Team Tryouts!

 

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @23 s/m

3min @25

2min @27

1min @29

I hope everyone had a great weekend and is ready to crush it this week!  We did this Rowing WOD back in May with the stroke rating a beat lower for each hill.  Try to find your results and see how much you’ve improved since then.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Rowing WOD 7/6/13: 500m Test – Post Time and Stroke Rate

Posted on by
6

Rowing WOD 7/6/13:

The Renegade Rowing Club getting after 500m! Tryout for the Renegade Rowing Team July 19th - All are Welcome!

The Renegade Rowing Club getting after 500m! Tryout for the Renegade Rowing Team July 19th – All are Welcome!

500m Test

How well does your body operate at max effort for 2 minutes?  How much power can you maintain before pain and metabolic waste slows you down?  Today’s assessment will give you an idea of your work capacity in the 2 minute time frame using all three metabolic pathways – phosphagen, glycolytic, and oxidative.  You’ll be pulling from both anaerobic and aerobic energy systems.

Set your monitor for 500 meters and get after it.  Be sure to record your time and average stroke rating.

This will be our baseline 500m for the Summer.  We’ll be testing it again in about a month.  Whether you’re a Vet or Novice, the goal should be to have a strong start, settle for 10 to 20 strokes, and then sprint all out for the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 5 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.

Rowing WOD 7/3/13: “Tailpipe” – 3RFT, 250m Row, Static Hold – Post Partner and Time

Posted on by
2

Rowing WOD 7/3/13:

Members at CrossFit Boston hitting this wod last week!

Members at CrossFit Boston hitting this wod last week!

“Tailpipe”

With a partner,

3 Rounds For Time

250m Row

Static Hold

  • Double KB Front Rack (1.5/1 pd), OH Barbell Hold (95/65 lbs.), or OH Sandbag Hold – your choice
  • One partner hold and one partner row, then switch

Rowing is an opportunity to push yourself as an individual and as part of a team.  Today’s workout is a partner wod and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start performing a static hold.  If at any point the static hold is lost, the person rowing must pause and wait until the static hold position is regained before continuing.  This is a quick burner that will really get the lungs going.  It’s referred to as tailpipe because by the end it feels like your breathing through a car’s tailpipe.

Focus on breathing and get after the row!  If you can, cheer your partner on and push each other.

Post your team name and time to comments.

Rowing WOD 7/2/13: 5 x 500m w/ 2min Rest – Post Splits

Posted on by
6

Rowing WOD 7/2/13:

Rowing Warmup at CFB

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ 1k Split

5th – @ Max Effort

We’ve attacked a similar Rowing WOD earlier this Summer.  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.  Try to keep a consistent pace over all 5 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the previous piece.

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!