Tag Archives: mental toughness

Rowing WOD 3/20/13: 3RFT – 500m Row, 10 HSPU, 15 KB Swings – Post Time

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The Renegade Rowing Team starts up in April!  Tryouts and Info Session next week at CrossFit Boston Iron and Grit (3/26 and 3/28 @5:30am – 7am)!  Click here to check it out and register!

Rowing WOD 3/20/13:

3 Rounds For Time …RR KB Swing

500m Row

10 Handstand Push Ups

15 Kettle Bell Swings (1.5/1 pood)

This year at CRASH-B’s it was amazing sitting in the stands and watching the finals of the men’s and women’s open division.  In the last heat of the day the front row of ergs was filled with giants.  The top two athletes who fought tooth and nail to the finish line were holding a pace of 1:29 /500m every stroke for the whole race except the start and finish where they sprinted even faster.  It’d be interesting to see how they’d do in the Open, especially if a 2k row pops up this year.  They would probably crush the field with times around 5:50 for 2,000 meters.

13.3 will be announced later tonight and it may very well include a 2k with a time domain of 8 minutes. … What will you do to make up ground on the elite rowers when a 2k pops up?

Shane FarmerToday’s Rowing WOD is a good place to start.  We did this one a month ago today, so get after it and go faster than before.  Whenever a WOD pops up that includes rowing plus two or three additional movements it helps to have a game plan for the erg going in.  If you know the upper body and posterior chain will be taxed from the handstand push ups and KB swings then sitting down on the erg you should be ready to focus on suspension at the catch.  Stand up off the quads to get most of your power.  When you feel ready, start to bring in the posterior chain more.  Breathing will also be a good thing to focus on when you hop back on the erg.  You want to be recharged and ready to go for the next round of handstand push ups.

Pace and stroke rating will be key, because they can provide a target for you to focus on and hit.  If you know your 2k split, a good goal would be to hold that through the first round and adjust up or down from their depending on how you feel in the second and third round.  When your muscles start to build up metabolic waste and the pain creeps in, try to keep the stroke rating quick and light above a 30 (s/m) rather than long and heavy.

Post your time and focus to comments!

Rowing WOD 3/19/13: 6 x 650m w/ 1:45 Rest – Post Avg Splits

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The Renegade Rowing Team starts up in April!  Tryouts and Info Session next week at CrossFit Boston Iron and Grit (3/26 and 3/28 @5:30am – 7am)!  Click here to check it out and register!

Rowing WOD 3/19/13:

Renegade Rowing Team enjoying an early morning row!

Renegade Rowing Team enjoying an early morning row!

6 x 650m w/ 1:45 Rest

  • FOCUS: RACE STRATEGY

Are you ready for 13.3?  It could be a 2k.  Either way our next testing day is coming up in a couple of weeks, so now is the time to dial in your race strategy.  You’ll definitely want a game plan going in. This is a Rowing WOD we did last month and today is a chance to test your training and see if you’re ready to go.  Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  If you have your splits from February try to improve upon them and finish stronger on the last couple of pieces.  Over the next two weeks we’ll be dialing in our speed with shorter intervals, so get after it today.  Now is the time to see what you’ve got and push yourself.

Post your average splits for each piece to comments!

Rowing WOD 3/18/13: 4x10min w/ 1min Rest – Post Avg Splits

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Rowing WOD 3/18/13:

4x10min w/ 1 min Rest 

Pre-Season Tank Session

Pre-Season Tank Session

As Follows:

1. 4min @18 Steady, 1min @20 Pressure, 4min @18 Steady, 1min @20 Pressure

1min Rest

2. 4min @20 Steady, 1min @22 Pressure, 4min @20 Steady, 1min @22 Pressure

1min Rest

3. 4min @22 Steady, 1min @24 Pressure, 4min @22 Steady, 1min @24 Pressure

1min Rest

4. 4min @24 Steady, 1min @26 Pressure, 4min @24 Steady, 1min @26 Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments since the start of the year.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Average Splits and what you plan to focus on in the coming weeks!

Rowing WOD 3/16/13: 4 x 3min w/ 1:30 Rest – Post Avg Splits

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Rowing WOD 3/16/13:

2k Here We Come!

2k Here We Come!

4 x 3min w/ 1:30 Rest

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

Over the last two Saturday’s we’ve been trying to hit our goal 2k pace over varying work to rest intervals.  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 in the Open.

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.

Renegades Racing on the water!

Renegades Racing on the water!

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 3/12/13: 5x800m w/ 2min Rest – Post Splits

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Rowing WOD 3/12/13:

5 x 800m w/ 2min Rest

The Renegade Rowing Team is coming! Get on the Water with us starting in April! Email pat@renegaderowing.com if interested!

The Renegade Rowing Team is coming! Get on the Water with us starting in April! Email pat@renegaderowing.com if interested!

1st @2k Pace (w/ Start)

2nd @2k+3

3rd @2k+2

4th @2k+1

5th @2k

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 800m of work and 2 minutes of rest.  Use the first piece 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 five pieces.  Write down the splits you would like to hold (ex: 2:00, 2:03, 2:02, 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…

13.2 will be announced in a couple of days!  Will it be a 2k?  Better get ready just in case.  For those of you fighting to break that 8min or 7min mark today is a day to get after it.  Try to pick a slightly faster split then you rowed on Saturday.

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