Tag Archives: mental toughness

Rowing WOD 5/25/13: 1k Row – Post Time, Avg. Split, Avg. Stroke Rate, Avg. Watts

Posted on by
1

Rowing WOD 5/25/13:

Where do you test? Why?

Where do you test? Why?

1k Row For Time

How well does your body operate at its anaerobic threshold?  How much power can you maintain and still remain aerobic?  Today’s assessment will give you an idea of your work capacity in a 4 minute time frame.  You’ll be pulling from both anaerobic and aerobic energy systems.  If you can make the middle two minutes more aerobic then you’ll be able to go harder in your start and sprint to the finish.

Set your monitor for 1,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.

For those wondering why we’re doing a 1k test and how to attack it, think of this as your next attempt at the Girl WOD “Jackie”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work without having to dip into anaerobic energy stores during the middle of the workout.  Also, when tackling “Jackie”, good competitors will go in with a game plan based on what they know they can maintain.  Athletes will want to be ready to crush the thrusters and pull ups to get a fast time.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle and stay strong through the middle, and absolutely crush the sprint in the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 3 split seconds faster than your 2k split.

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

Rowing WOD 5/24/13: 4RFT – 10 Tuck Jumps, 200m Run, 300m Row – Post Time

Posted on by
1

Rowing WOD 5/24/13:

Bonus points if you do it with a smile!

Bonus points if you do it with a smile!

4 Rounds For Time:

10 Tuck Jumps

200m Run

300m Row

Fire it UP!!! It’s Friday and it’s time to get after the weekend!  I hope you all had a good week and you’re ready to go into the weekend strong.  Tomorrow we have our first 1k test of the summer.

Today’s Rowing WOD is an opportunity to dial in the splits and game plan you’d like to execute tomorrow.  The tuck jumps will get your adrenaline going and simulate the first 10 strokes of the start.  Focus on breathing and being consistent with your pace for the 200m run.  When you get on the erg be prepared mentally with a positive mental cue and a split you plan to hold.  The first round should be performed like the start of your 1k.  The second and third round should be performed like the middle of the race.  The last 300m piece should be rowed at negative splits like your sprint.

Move well, have some fun, and get ready for the weekend!  It’s FRIDAY!!!

Post time and 1k goal to comments.

Rowing WOD 5/22/13: Rowing “Annie” – Post Time

Posted on by
Reply

Rowing WOD 5/22/13:

Get excited! 2 weeks until the CrossFit Rowing Trainer Course at CrossFit Boston and CRI!

Get excited! 2 weeks until the CrossFit Rowing Trainer Course at CrossFit Boston and CRI!

Rowing “Annie” – For Time…

500m Row
50 Double Unders
50 AbMat SitUps
400m Row
40 Double Unders
40 AbMat SitUps
300m Row
30 Double Unders
30 AbMat SitUps
200m Row
20 Double Unders
20 AbMat SitUps
100m Row
10 Double Unders
10 AbMat SitUps

Today’s Rowing WOD is a great take on the classic Girl WOD Annie.  The rowing pieces are descending in length, so a good goal would be to hold the average 500m split that you row on the first 500m all the way through the rest.  If you can finish the last 100m in 10 strokes you got game!  Look at your splits from yesterday, think about your last 2k, and try to pick a goal split for the 1k we’re going to do on Saturday.  If you can work on consistently holding your 1k goal split during this wod you’ll be ready to crush it and surpass that goal on Saturday.  Be sure to breathe and find a consistent rhythm for the double under’s and sit ups.

Attack it and post your time to comments!  Post your goal splits and actual splits as well.

Rowing WOD 5/21/13: Max Pressure – 1.5k, 1k, 500m, 250m – Post Splits

Posted on by
2

Rowing WOD 5/21/13:

Beach Launch for Regionals this past weekend. Who's excited to get on the water June 8-9?

Beach Launch for Regionals this past weekend. Who’s excited to get on the water June 8-9?

Max Pressure

1,500m w/ 5:00 Rest

1,000m w/ 4:00 Rest

500m w/ 2:00 Rest

250m w/ 1:00 Rest

Last week we did a similar WOD with almost twice the volume.  When volume drops, intensity should increase.  This Summer we will be focused on improving our 1k time as most masters athletes will be competing on the water at that distance.  Fear not all you fire-breathing 2k athletes, if you can focus on improving your 1k, your 2k will improve as well.  Getting after shorter distances requires more intensity without diminishing the form.  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.  Go as hard as you can until the form starts to break down and then dial it back a little.

Regionals is coming to a close and we saw some awesome “Jackie” times.  Did you do “Jackie” last week?  How was your form under pressure?  DId your rowing ability limit you or was it your pull ups?  This weekend we will test just our 1k so that we have a baseline for the summer.  If you can drop your 1k this summer then next time “Jackie” rolls around you can crush it!

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Your goal should be to beat your splits from last Tuesday.  Set the monitor for Intervals Variable and input 1.5k, 5min rest, 1k, 4min rest, 500m, 2min rest, 250m, 1min rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

  • Post your average 500m splits to comments.

WWC Youth Nationals BoundCongrats to the Wayland-Weston Men’s Light 8+ for an awesome performance Sunday evening!  Good Luck in Tennessee at Youth Nationals!

Rest Day 5/19/13: Enjoy Regionals!

Posted on by
Reply

Rest Day 5/19/13:RR Recovering

Enjoy Regionals!

Athletes around the globe have been training all year for a shot at Regionals and a chance to make it to the Games.  Now is the time to see all of that hard work pay off.  Good luck to all competitors and I hope everyone has a great weekend!

On the water, rowers have been working hard all spring for the US Rowing Regional Championships.  This weekend junior teams from the Northeast will be competing in Lowell, MA on the Merrimack River for a chance to compete at Nationals in June.  Good luck to all crews!