Tag Archives: mental toughness

Rowing WOD 2/22/13: 800m Row; 4Rds – 4 Snatches, 8 T2B; 400m Row – Post Time

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Rowing WOD 2/22/13:

Renegades practicing their start and settle!

Renegades practicing their start and settle!

Complete All For Time …

800m Row (Like start of 2k)

then,

4 Rounds Of …

4 Snatch (115/85 lbs.)

8 Toes to Bar (sub V-Ups if no bar)

then,

400m Row (Like finish of 2k)

In the coming weeks we’ll be working on two parts of a 2k race.  The ends and the middle.  Today’s Rowing WOD is focused on the ends, meaning the start and the finish.  A good start can set you up for a personal best and a solid finish can seal the deal.  The key to a good start is getting the flywheel moving quickly without taxing your body.  That’s where a sprint start comes in.

A sprint start is usually a short stroke, followed by a longer stroke, followed by a full stroke.  We like to say 1/2 stroke, 3/4 stroke, full stroke, or 1/2, 3/4, full.  Some athletes will get even more precise and do a five stroke sprint start, 3/4, 1/2, 3/4, Lengthen, Full.  Once the fan is moving, keep it moving with 7 to 10 high strokes above a 36 stroke rating.  This will bring your average split down.  As long as you keep it quick and light your body won’t feel it.

Grab a training partner and get after it!

Grab a training partner and get after it!

However, as soon as you finish your high strokes it is important to settle to your race pace.  Otherwise lactic acid will start to build up and your legs will be on fire.  In today’s Rowing WOD be sure to settle to your 2k pace by 200m in so that you can be ready for the snatches and toes to bar.  Once you get into the last 400m be sure to paddle in at your 2k pace and then sprint all out at the 250m mark by negative splitting.  A good goal would be to have an average split for the last 400m that is faster than the average for the first 800m.

Post your time for the workout and average splits for each piece to comments.

Rowing WOD 2/19/13: 2.5k, 2k, 1.5k – Post Avg Splits

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Rowing WOD 2/19/13:

CrossFit Boston Member Tiffany getting after it at CRASH-B 2013

CrossFit Boston Member Tiffany getting after it at CRASH-B 2013

2.5k (@2k+5)

  • (row at a pace that is 5 split seconds slower than your average 500m split for a 2k)

7min Rest

2k (@2k+3)

6min Rest

1.5k (@2k+1)

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 2k by holding specific splits for long distances.  Come up with a plan and execute.  You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander.  If possible grab a friend and take turns coxing each other through each piece.  Be consistent with your splits and stroke ratings through each piece.  The stroke rating for this workout should be around a 28-32, but everyone needs to find what works.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard for consistency.

Post your Average 500m Splits to Comments along with an answer to this question…

Why is Rowing Fun?

**** Renegade Rowing Club ****

Representing at CRASH-B 2013!

Representing at CRASH-B 2013!

Congrats to all the members of the Renegade Rowing Club, CrossFit Boston, and North Shore CrossFit who competed on Sunday at CRASH-B’s.  You all crushed it and I was very proud to see everyone execute their race plans, achieve 7 minutes of pain/glory, and enjoy the experience.  It’s been quite the journey this winter and I can’t wait to get you all on the water this spring.  Details coming soon!

Rest Day 2/17/13: Happy 2013 CRASH-B’s!

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Rest Day 2/17/13:

Renegade Rowers at 2012 CRASH-B's

Renegade Rowers at 2012 CRASH-B’s

Happy CRASH-B’s!

Renegade Rowers are heading to Boston University’s Agganis Arena for the World Indoor Rowing Championships today.  They’ll each row 2,000m against some of the top rowers in the world.  Good luck to all competitors and if you’re stopping by to watch, be sure to keep an eye out for Renegade Rowing!

Rowing WOD 2/15/13: 4RFT – 300m Row, 20 Double Unders – Post Time

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Rowing WOD 2/15/13:RRC Get Some!

4 Rounds For Time …

300m Row (Execute 2k Race Plan)

20 Double Unders

Today’s Rowing WOD is all about moving well, feeling confident in your race plan, and executing.  If you’re testing your 2k with us tomorrow or at CRASH-B’s on Sunday you’ll want to row each piece like it’s part of your race plan.  Focus on breathing, consistent pressure, and executing your splits.  For the double under’s try to find a rhythm and flow.

Ideally you want to walk away from this WOD knowing you’re ready to crush your race plan this weekend.  Get after it and have some fun!

Post time to comments!

Rowing WOD 2/12/13: 8x250m w/ 45sec Rest – Post Splits

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Rowing WOD 2/12/13:

The Ladies getting after it at the Renegade Rowing League!

The Ladies getting after it at the Renegade Rowing League!

8 x 250m w/ 45 seconds Rest

The Open is a month away and it is time to start thinking about your game plan for certain WODs.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

This Sunday, February 17th, we will be testing our 2k at the World Indoor Rowing Championships otherwise known as CRASH-B’s.  If you’re in the Boston Area come cheer on all the rowers at Boston University’s Agganis Arena.  If you’re an athlete from out-of-town and would like to come checkout CrossFit Boston and Renegade Rowing, please swing by for a little mobility session and practice some starts with us on Saturday morning at 8am.  Our gym is located at 114 Western Ave in Allston, MA directly across from Harvard Business School.  Hope to see you this weekend!

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row every piece just as you would during your 2k this weekend.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Use the mental cues you practiced in yesterday’s Rowing WOD to be positive and attack!  You want to be in control of your 2k, embrace the pain, and enjoy the glory.  It all starts here.  Final preparation.  Do it!

Post your Splits and Thoughts to comments.