Tag Archives: mental toughness

Rowing WOD 10/19: Max Pressure 2x1k, 2×500, 2×250 – Post Avg Splits for Each

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Sunset on the Basin! It’s the week of HOCR! Get Excited!

Rowing WOD 10/19:

Max Pressure

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 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.  Results come from High Intensity and you’re 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, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec 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 SR) 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 for each piece to comments!

Rest Day 10/18: Checkout the Head of the Charles this Weekend! How do you get motivated?

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Rest Day 10/18:

The Head of the Charles is taking place this weekend in Boston.  A lot of rowers have used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  Come check it out and witness one of the most awesome rowing events in the world.  Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.

How do you get motivated?

The Land of Motivation

Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…

On top of that, some research suggests it can take up to 3 yearsto reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.

But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:

…Read More Here…

Rowing WOD 10/17: 4k Row w/ Control/Burpees – Post Time and # of Burpees

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Rowing WOD 10/17:

4k Row w/ Control

Row @26 s/m

80% Effort

*Perform 5 Burpees every time the stroke rate deviates from a 26 for more than two strokes

Executing a game plan during a competition can really help keep you mentally strong and allow you to push right until the end.  Talking with members of CrossFit Boston who competed at the Beast of the East this past weekend really emphasized the importance of this.  All of them crushed it, most of them won their heats, many of them PR’ed, and all of them had a game plan.  A big part of developing a game plan on the rower is to develop your ability to control stroke rating and effort, how many strokes do you take per minute and how much force do you apply to the handle.  

Today’s Rowing WOD is all about dialing in that ability to be precise, hold a stroke rating, and put out a consistent effort every stroke.  Each time you start rowing you’re allowed 5 strokes to get to a 26 stroke rating.  After that you’re only allowed two consecutive strokes not at a 26 stroke rating.  It’s ok if every now and then you deviate as long as within two strokes you get the rating back to a 26. Pick a split that you can maintain at 26 s/m and be consistent with your effort each stroke, it should be hard to say a full sentence.  Each time you catch yourself taking three strokes not at a 26 hop off the erg and do 5 Burpees.  If you’re looking for fun make them lateral erg burpees seen above.

Post your time and number of Burpees to comments!

Rowing WOD 10/16: 10 x 1min Race Pace w/ 45sec Rest – Post Average Split

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Rowing WOD 10/16:

10 x 1min Race Pace

w/ 45sec Rest

Row Each Minute As Follows:

:30 @32 s/m

(then Ratio Shift)

:30 @30 s/m (Hold Same Split)

Yesterday we worked on ratio and shifting up and down the stroke ratings.  Today’s Rowing WOD is all about putting that ratio shift to work in a race situation.  Whether you’re on the water or on the erg the ability to ratio shift will allow you to breathe a split-second longer and under stroke your opponents.  Essentially you’ll become more efficient and be able to store up a bit of extra energy/focus to walk through someone later in the race.  Keep in mind this is at race pace and will be tough to maintain as you fatigue, so stay sharp and mentally strong.  Focus on squeezing with the legs and having quick hands out of the finish.  When you shift from a 32 to a 30, push a little more with the legs, have quick hands, then lengthen out the slide on the recovery.  Take a good breath and settle right to the 30 stroke rating.  The goal should be to maintain the same split through the whole minute.

Post your average split for the workout to comments.

Rowing WOD 10/12: 4 x 6min w/ 4min Rest – Post Avg Splits

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Rowing WOD 10/12:

4 x 6min w/ 4min Rest

Row As Follows:

  1. 3′ @26 s/m, 2′ @28 s/m, 1′ @30 s/m

  2. 3′ @28, 2′ @30, 1′ @32

  3. 3′ @28, 2′ @30, 1′ @32

  4. 3′ @30, 2′ @32, 1′ @34

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.  This weekend athletes at the Beast of the East will be rowing a 2k for one of the workouts.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and be ready to crush the next workout.

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 the lowest splits possible, but you must be able to maintain the prescribed stroke ratings.  When the stroke rating increases the split should come down.  If you choose your first split well, then by picking up the stroke rating throughout the piece you will be negative splitting or rowing faster at the end compared to the beginning.  In the middle of a competition weekend negative splitting a long row might be the best idea to feel out your body and not totally crush yourself.  Of course you still want to be getting after it and pushing it out in the last 250m.

Post your average 500m splits for each piece!