Tag Archives: mental toughness

Rowing WOD 5/8/13: 200m Run; 5rds – 1:00 On/ 1:00 Off w/ 5 DL; 200m Run – Post Time and Splits

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Rowing WOD 5/8/13:

Complete For Time …

1. Buy In: 200m Run 

2. 5 Rounds

1:00 Row (@2k Race Pace)

1:00 Rest*

*During the Rest complete 5 Deadlifts (225/155 lb)

3. Cash Out: 200m Run

With a 2k Test coming up on Saturday we want to be building our confidence both mentally and physically.  Today’s Rowing WOD is an opportunity to practice staying fresh and crisp at race pace.  Be consistent each round and settle into the pace, both split and stroke rating, you plan to hold through the body of your 2k.  Scale the deadlifts as necessary so that they are challenging but can be done unbroken while still allowing for enough recovery to hit your splits.  The run at the beginning and the end is a chance to get that breathing going and get fired up to push yourself on Saturday during the start and finish of your 2k.  Focus on breathing, getting the legs down, and quick clean finishes.

Post your overall time and average 500m split for each round to comments.

Rowing WOD 5/7/13: 15 x :20 On, :40 Off – Post Fastest and Slowest Splits

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Rowing WOD 5/7/13:

15 x :20 On, :40 Off

Max Pressure

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k which will be happening this Saturday.  If you’re competing at Regionals you will definitely want to know where your 2k is at so you can adjust for any Rowing WOD that comes up in competition.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Post your fastest and slowest splits to comments.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Rowing WOD 5/4/13: 2 x 5min w/ 3min Rest; ME Race Pace – Post Splits and 2k Goal

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*** Are you in the Greater Boston Area?  Would you like to Row and Race on the Water?  Come to the CrossFit Rowing Course @ CrossFit Boston and Community Rowing Inc. June 8-9 ***

Rowing WOD 5/4/13:

Renegades attacking the 2k this winter!

2 x 5min w/ 3min Rest

  • Max Effort and Focus
  • @2k Race Pace

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 7min or 8min 2k.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your 2k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

On Tuesday we fought to hold our 2k split for 3 minutes.  Today our goal is to push it further and hold it for five minutes.  Look back at Tuesday’s results and try to improve upon your performance.  Think back to where it got tough and then mentally prepare yourself to crush it.  Be ready for the pain, accept it, and push through!

Post your average 500m splits for each piece to comments as well as your 2k Goal!

Rowing WOD 5/3/13: “Regatta Gone Mad” – 50 Deadlifts, 2k Row, 25 Power Cleans, 2k Row, 50 Push Ups – Post Time

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Rowing WOD 5/3/13:

“Regatta Gone Mad”

50 Deadlifts (95/65 lbs)

2k Row

25 Power Cleans (95/65 lbs)

2k Row

50 Push Ups

Big Regattas coming up this month! How many times will you race this weekend?

Big Regattas coming up this month! How many times will you race this weekend? CrossFit Rowing Course June 8-9

When training for big races, rowers will enter two or three events in one day at smaller regattas leading up to their main race.  Think of the Games, going from one WOD to another WOD within a matter of hours.  Now imagine the WODs are back to back 5k rows or back to back 2k rows that are max effort as fast as your mind and body will go.  It sounds crazy but if rowers can get through a couple of long regatta weekends in early October they’re much more prepared when late October rolls around.  When they only have one race to focus on they’re fresh and mentally strong.  Getting through a tough workout can really build your confidence when it comes time to push the intensity on race day.  Today’s Rowing WOD is on the longer side.  Focus on good efficient movement and stay mentally strong during the row.  This will give you a taste of what it’s like to row back to back races at a regatta or compete back to back at Regionals.

We will be testing our 2k next Saturday so that athletes going to Regionals are prepared and know what pace they can hold should a 2k pop up in a workout.  Get after it today, get some good recovery this weekend, and come ready to race next Saturday.

Post your time to comments!

Rowing WOD 5/1/13: 4RFD – 20 DU, 200m Run, 2min Row – Post Meters Rowed

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Rowing WOD 5/1/13:

Monica getting after the Double Under. Come learn how to attack Rowing WODs at the CrossFit Rowing Course June 8-9!

Monica getting after the Double Under. Come learn how to attack Rowing WODs at the CrossFit Rowing Course June 8-9!

4 Rounds For Distance (15min Cap) …

20 Double Unders

200m Run

2min Row for Meters

Through training we are constantly using all of our metabolic pathways, which range from short and anaerobic in nature to long and aerobic.  We want to be able to efficiently use our energy systems whether we’re drawing from our muscles or our breath.  It’s good to choose workouts throughout the week that focus on one or the other and occasionally mix the two.  In this manner we’ll be ready for anything, whether it’s a planned start in a 2k race or a counter move in the middle to hold off an unexpected attack of another boat.  We need to be able to execute our own race plan but be ready to adapt on moments notice if the race isn’t going according to plan.

Today’s Rowing WOD is awesome because it’ll require all of our metabolic pathways to fire.  In the 2 minute piece at the end of each round try to execute each part of your 2k race plan, especially the start.  Hit your splits and go hard.  During the run and the double unders try to keep the pace consistent between rounds, focus on making the work aerobic, and find a smooth rhythm.  To finish this workout under 15 minutes and get as many meters as possible you will have to execute a game plan.  However, be ready to push if your double unders start to slow you down.

Have fun and post the total distance rowed to comments as well as the distance for each round.