Tag Archives: mental toughness

Rowing WOD 4/30/13: 4 x 3min w/ 1:30 Rest – Post Avg Splits

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Rowing WOD 4/30/13:

4 x 3min w/ 1:30 Rest

Are you ready for Race Day? Get what you need at the CrossFit Rowing Course June 8-9 in Boston!

Are you ready for Race Day? Get what you need at the CrossFit Rowing Course June 8-9 in Boston!

  • Execute Ideal 2k Race Pace
  • Be consistent but bring the intensity

We performed this Rowing WOD back in March as a way of building consistency at hitting our goal 2k pace.  Look back to see how you did and bring your best for today’s Rowing WOD.  With a 2:1 work to rest ratio this workout will get tough, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next 2k or perhaps the 2k that might pop up at Regionals.  Our next 2k will be Saturday, May 11th so that Games Athletes will know there 2k splits going into Regionals.

When competing we need to be able to follow a game plan and execute 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!

Post your average 500m splits for each piece to comments!

Rowing WOD 4/27/13: 8 x 500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD 4/27/13:

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

We’ve attacked this Rowing WOD a few times this winter.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 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 over 2,000m will be at a stroke rating of 28 − 32 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 4/26/13: EMOM10 − 10 Calories, Max KB Swings – Post Total Swings

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Rowing WOD 4/26/13:

Come compete in a Rowing WOD at the CrossFit Rowing Course June 8-9 in Boston!

Come compete in a Rowing WOD at the CrossFit Rowing Course June 8-9 in Boston!

Every Minute On The Minute for 10min perform …

10 Calorie Row

Max KB Swings (1.5/1 pd) (As many as possible before the next minute)

Today’s Rowing WOD is an opportunity to focus on connection and suspension.  Have good posture and try to suspend off of the seat with each stroke.  Feel weightless on the seat but keep the forces horizontal so the seat stays with you.  If you can combine this feeling with good connection between the seat and the hands at the beginning of each drive you will have infinite power!  Good connection means you’re seat and hands change direction together and move at the same rate.  They should cover the same amount of distance in the same amount of time during the first part of the drive.  Feel for connection and suspension and crush this workout.

To get a high score you’ll need efficiency in both the rowing and kettle bell swings.  For the swings stay back on the heels, use the hips to move the weight, and keep a solid posture.  Imagine you’re spreading the floor as you load the hips and drive through the heels.  The kettle bell swing is a great tool to develop the glutes and hamstrings which are needed during the middle of the drive when we get our heels down.  Try to feel the same activation when you get back on the rower and fight for smooth suspension.

Have fun and post the total number of kettle bell swings you complete over the course of workout.  If you can, it might also be nice to see the number of swings per round to see consistency.

Rowing WOD 4/24/13: AMRAP8 − 750m Row, 15 Plate Burpees – Post Score

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Rowing WOD 4/24/13:

Sunset through the Clouds! Row on the water at the CrossFit Rowing Course June 8-9 in Boston!

Sunset through the Clouds! Row on the water at the CrossFit Rowing Course June 8-9 in Boston!

As Many Rounds As Possible in 8min …

750m Row (@2k Goal Pace)

15 Plate Burpees (Do a burpee and hop onto a 45 lb. Bumper Plate)

In competition and training there is usually a prescribed time domain whether it’s a Chipper, AMRAP, Distance, or RFT setup.  When you’re training for competition or focused on achieving a goal/standard it helps to know you’ll have the energy and mental toughness required to perform for that entire time domain.  A 2k requires full commitment both mentally and physically for 6 to 8 minutes depending on your ability.  In preparation for our next 2k test, before Regionals and other summer competitions, we will be training this time domain at least once a week to focus on the intensity and mentality needed on race day.

Today’s Rowing WOD should be performed at high intensity as if it were race day.  Be sure to get a good warmup in that includes a few bursts at race pace.  The first 750m should be completed as if it were a 2k race.  Get a good start, 7-10 high strokes, and settle to your goal 2k pace.  You should be focused on efficient rowing that allows you to hold one split and one stroke rating all the way through.  During the 15 burpees focus on breathing and resetting your mind for the next 750m.  The burpees should be a fun challenge because they require a little accuracy to hop onto the plate without missing it.  The plate will ensure you’re being consistent with the work you do each rep.  As you start the second 750m dig deep and be ready to fight mentally with positive self talk.  The second 750m should be performed like the third 500m of your 2k.  The third 500m of a 2k is your opportunity to reach your goal.  If you can crush your splits in the third 500m of a 2k you will crush your goal.

Reaching your 2k goal starts today.  Get after it!

Post the number of complete rounds plus additional meters/reps to comments!

Rowing WOD 4/23/13: 6 x 750m w/ 2min Rest – Post Splits

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Rowing WOD 4/23/13:

Get Certified and Learn to Row on the Water! Sign Up for the CrossFit Rowing Course June 8-9!

Get Certified and Learn to Row on the Water! Sign Up for the CrossFit Rowing Course June 8-9!

6 x 750m w/ 2min Rest

  • 1st & 2nd @2k Pace (w/ Start)
  • 3rd @2k+5
  • 4th @2k+3
  • 5th @2k+1
  • 6th @2k (w/ Sprint Finish)

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 750m of work and 2 minutes of rest.  Use the first two pieces to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all six pieces.  Write down the splits you would like to hold (ex: 2:00, 2:00, 2:05, 2:03, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

Regionals are a month away.  Will there be a 2k?  Better get ready just in case.  For those of you lucky enough to be competing at Regionals, and those that look forward to competing at some point this year, we will be testing our 2k on Saturday, May 11th.  If you can hit a few of these Rowing WODs every week from now until then you will be ready to crush it.  You will know your splits and what to hold during Rowing WODs at Regionals and other competitions this summer.

Post your Average 500m Splits for each piece to comments.