Tag Archives: mental toughness

Rowing WOD 3/9/13: 2 x 5min w/ 3min Rest – Post 2k Goal and Avg Splits for Each

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*** Are you in the Greater Boston Area?  Would you like to Row and Race on the Water?  Come to the Renegade Rowing Info Session at CrossFit Boston Iron and Grit this Saturday (Today! March 9th) at 8:30am!  Email Coach Pat for the details if you can’t make it. ***

Rowing WOD 3/9/13:

Renegades attacking the 2k this winter!

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!

Last week we fought to hold our 2k split for 4 minutes.  This week our goal is to push it further and hold it for five minutes.  Look back at last weeks results and try to improve upon your performance.  Think back to where it got tough and then mentally prepare yourself to crush it this week.  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 3/2/13: 3x4min 2k Race Pace w/ 2min Rest – Post Avg Splits

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Rowing WOD 3/2/13:

3 x 4min w/ 2min Rest

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

  • Execute Ideal 2k Race Pace
  • Think about mental toughness needed in the middle of the 2k

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!

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

Rowing WOD 2/27/13: 4RFT – 400m Row, 20 Push Ups, 10 Box Jumps – Post Time and Plan

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Rowing WOD 2/27/13:RRC Get Some!

4 Rounds For Time …

400m Row

20 Push Ups

10 Box Jumps (30/24 inches)

To game a WOD or not to game a WOD… Last week we did a fun Rowing WOD that started and ended with the erg.  The middle of that workout included decently heavy snatches, which are one of the most complex lifts.  They must be respected on their own and especially in the middle of a WOD.  One of our regular Renegades from across the country posted his time and apologized for having gamed the rowing portion.  He posted a great score and I say no apology needed.

Lately, I’ve been thinking about that instance as I watch everyone attack these WODs.  TheRR Snatch Catch ability to feel your body pre, during, and post WOD is invaluable.  Is it under a lot of stress?  Has it recovered with enough sleep and nutrition?  Are you feeling great?  These are questions you need to be asking yourself on a regular basis and the answers will play into whether you decide to game a WOD or go all out from 3,2,1, GO!

When approaching a Rowing WOD or any WOD for that matter it helps to develop a game plan just like a 2k race plan.  It may be, that you feel great and are looking for a solid training day, so you decide to go hard and see how long you last.  On the other hand it may be a competition with more WODs to come later in the day, or perhaps it’s preparation for the Open and the Games that are coming up.  Lastly, you may know that you could execute the rowing portion as prescribed, but you want to tackle the other movements, for example the snatch in last weeks WOD.  I believe that’s what our Renegade had in mind and that’s totally fine as long as you know your plan, you commit to it, and you execute.

In today’s Rowing WOD you will have to decide again whether to game it or just go all out.

Mike w/ nice Preparation on the recovery!

Mike w/ nice Preparation on the recovery!

If you are training to drop your 2k time under 7 or 8 minutes I’d love for you to have a game plan.  Look back at last Thursday’s 6x400m intervals and see what you were able to hold.  If you held your 2k race pace for every piece then perhaps you try to do the same here.  If you know push ups and box jumps will drain you, then commit to a game plan that allows for some slippage.  Do the first piece at 2k pace, second piece at a split of 2k+5, third at 2k+7, and fourth at 2k+5.  If you’re still just getting into rowing then work on pulling a consistent split, maintaining form when it gets tough, and be efficient.

Post your time, game plan, and whether or not you executed to comments!

Rowing WOD 2/26/13: 3 x 2k w/ 5min Rest – Post Goal Split and Experience

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Rowing WOD 2/26/13:RR 2x2k

3 x 2k w/ 5min rest

1st 2k: 

  • 750m @ 2k+5
  • 250m @ 18 spm (paddle light)
  • 750m @ 2k+3
  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k: 

  • 750m @ 2k+3
  • 250m @ 18 spm (paddle light)
  • 750m @ 2k+1
  • 250m @ 18 spm (paddle light)

Rest 5min

3rd 2k: NSCF 2K

  • 750m @ 2k+1
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  If you’ve been trying to break that 7 minute or 8 minute mark in your 2k or you’re competing in the open next week, you’re probably wondering, what will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold the prescribed pace and really execute with form and efficiency.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at the prescribed pace.  Finish with a  paddle to recover.  The second and third 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions of today’s Rowing WOD.

Rowing WOD 2/23/13: 6 x 400m w/ 1:30 Rest – Post Avg Splits

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Rowing WOD 2/23/13:

6 x 400m w/ 1:30 Rest

Jack the dog watching for consistency!

Jack the dog watching for consistency!

  • Focus: Consistent Race Pace

Yesterday we worked on the start and finish of the 2k.  Today’s Rowing WOD is focused on the middle.  Specifically that third 500m into the last 400m of the race.  For those that did a 2k last weekend and didn’t quite hit their goal, you realized that we need to get better at consistency through the middle of the race.  The start and finish can set you up and seal the deal, but the middle of the race is where you must commit to  reach your goal.

Row each piece at your goal 2k split.  For example, if you want to row an 8:00 2k then your 2k split would be 2:00 and you should row every stroke of today’s workout at a 2:00 split.  When I say every stroke, I mean it.  You need to find a rhythm that you can hold while maintaining that goal split each and every stroke.  If you want to step your game up another notch you could even take video of your monitor and count the number of strokes you’re not at that goal spilt.  Perhaps you challenge yourself with a penalty and do 1 push up or 1 burpee every time the split reads something different during the workout.

Get consistent and get after it!

Post your average split for each piece to comments.