Tag Archives: mental toughness

Rowing WOD 1/26/13: 5 x 800m w/ 2min Rest – Post Avg 500m Splits

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Rowing WOD 1/26/13:

5 x 800m w/ 2min Rest

Thanks again to the rowers of North Shore CrossFit for coming down to compete last weekend!

Thanks again to the rowers of North Shore CrossFit for coming down to compete last weekend!

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…

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

Rowing WOD 1/23/13: 2RFT – 1k Row, 20 Ball Slams, 30 Air Squats – Post Time

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Rowing WOD 1/23/13:

Mike and Mike attacking the 2k at the RRL

Mike and Mike attacking the 2k at the RRL

2 Rounds For Time:

1k Row

20 Ball Slams (20/10 lbs)

30 Air Squats

As we dial everything in during these last few weeks of training for CRASH-B’s we’re looking to build confidence and really attack each workout.  The intervals we’ll see in the coming weeks will be shorter with a focus on intensity to give us the crisp execution and control we’ll need come race day.  That being said we need to keep a handle on maintaining form and efficiency over longer distances and time domains.  The Rowing WODs that couple other functional movements will involve longer rowing pieces and time domains like today.  This will allow us to be mentally prepared to push through the pain and glory of that 7-8 minute 2k.

In today’s Rowing WOD have a plan for each 1k.  If you can execute a good race start and hold your 2k race plan through the first piece you’ll be set up to crush this workout.  Be sure to achieve full range of motion on the ball slams and air squats.  Get the ball as high RR Ball Slam1above your head as possible before slamming it to the ground.  Catch it on the bounce and cycle through them continuously for the fastest time.  Going into the second 1k accept the fact that your shoulders and legs maybe on fire.  Pick a split that you can consistently hold through the first 500m and then bring it down after that.

Post your time to comments along with how you executed your race plan for each 1k.

Rowing WOD 1/22/13: Max Pressure 2x1k, 2x500m, 2x250m – Post Splits

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Rowing WOD 1/22/13:

Max Pressure

Competitors crushing it on Saturday at the Third Race of the Renegade Rowing League!

Competitors crushing it on Saturday at the Third Race of the Renegade Rowing League!

2 x 1k w/ 4:00 Rest

2 x 500m w/ 2:00 Rest

2 x 250m w/ 1:00 Rest

Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it?  Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff?  Well snap out of it and hit that WOD hard next time.  High Intensity is your ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 4min rest, 1k, 4min rest, 500m, 2min rest, 500m, 2min rest, 250m, 1min rest, 250m, 1min rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and s/m) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

  • Post your average 500m splits to comments.

Props to all competitors at the Renegade Rowing League on Saturday!

I just wanted to say thank you again to all of the rowers from CrossFit Boston, Renegade Rowing Club, and North Shore CrossFit that came out to compete in the third race of the Renegade Rowing League.  We had 8 out of 10 personal records and everyone walked away with a piece of Renegade Rowing Gear!  Below are the results and a video of the competition from Saturday.  Congratulations to all and we’ll see you at CRASH-B’s next month!

Renegade Rowing League 2012-13

Rowing WOD 1/19/13: Renegade Rowing League – 2k Row CRASH-B Style – Post Results

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Rowing WOD 1/19/13:

Renegade Rowing League is Back!

Renegade Rowing League is Back!

Renegade Rowing League

2k Row CRASH-B Style

* If you’re in the Boston Area come to CrossFit Boston Iron and Grit at 114 Western Ave in Allston, MA at 8am to compete Head to Head CRASH-B Style.  There’s a $10 Entry Fee and Winner’s get the new Renegade Rowing T-Shirt as well as the pride of knowing they can drop the hammer on game day.

** If you’re not in Boston then grab your friends, hook as many ergs together as you can using the RACE VENUE SOFTWARE FROM CONCEPT2, and then race each other for 2,000 meters.  Put something up for grabs, like a shirt or a meal, for the winner!

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is the third of a monthly series of 2k competitions called the Renegade Rowing League.  Once a month Renegade Rowing will hook up all of the ergs at CrossFit Boston and host a 2,000m indoor race.  Anyone is welcome to come test themselves to see how they stack up.  Each month their will be a different prize.  This month it is a new Renegade Rowing T-Shirt inspired by CrossFit Boston Iron and Grit.

If you have access to more than one erg and can get a group of friends together to compete you can join in on the Renegade Rowing League as well.  Take a picture of everyone racing and then email it and the results to pat@renegaderowing.com.  I’ll post the picture and results of your race and include everyone that competed in the Renegade Rowing League.  All those that compete in the Renegade Rowing League have a shot at the prize for the month if they win their race category.  The Renegade Rowing League will use the same event categories as CRASH-Bs.

No matter what!  Post your 2k results to comments!

Rowing WOD 1/18/13: AMRAP8 − 750m Row, 40 Burpees OTB, Max Thrusters – Post Thrusters and Avg. Split

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Rowing WOD 1/18/13:

Coach Tapply warming up for the thruster

Coach Tapply warming up for the thruster

As Many Reps As Possible in 8 minutes of …

750m Row

40 Burpees Over the Bar

Max Rep Thrusters (135/95 lbs)

Today’s Rowing WOD is an awesome challenge on all fronts.  We did it at CrossFit Boston on Thursday and it is a great Games/Open style WOD.  The time domain is similar to a 2k row and that’s what you can focus on during the 750m.  In terms of rowing in a competition, this is an example of where a good race start comes in handy.  Get off to a quick start and know what you’ll settle to.  The first 500m should be executed exactly like your race plan for the 2k we’ll do on Saturday.  As you come into the last hundred meters you may want to ease off to save your legs and lungs for the burpees and thrusters.

During the burpees each trip over the bar counts as one rep.  Instead of jumping and clapping you just have to hop over the bar.  This slows you down a bit, but allows you to RR Thruster 2keep moving.  Find a consistent rhythm and just blow through them unbroken.

If all goes well you’ll have 2 to 3 minutes to tackle the thrusters.  Scale the wait accordingly and be sure to keep a solid posture with your chest up in the bottom.  Do as many as possible without putting the bar down and then game the rest in sets of 3-5 reps. You’re score is the number of thrusters completed in 8 minutes.  Be ready to finish strong and push it out in the last 15 to 20 seconds just like a 2k.

Post Total Number of Thrusters along with your Average 500m Split to comments.