Tag Archives: mental toughness

Rowing WOD 9/25: 12 x :30 On, :30 Off – Post Avg Split and Stroke Rating

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Rowing WOD 9/25:

12 x :30 On, :30 Off

@2k to 2k-2 Pace

How come we can’t just lift heavy and row hard all the time?  Well some people may think that they can, but inevitably they get injured or hit a plateau.  So how do we improve if we plateau?  One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.  If you’re aerobic conditioning used in workouts like yesterday’s Rowing WOD is solid, then this is something you can work on to push even harder at the end of a competition.  While this fall we are focused on longer head race pieces like 4, 5, and 6k’s, we need to mix in shorter, high intensity pieces to be ready to walk through a boat or sprint for the line if we know a race is going to be close.

The goal of today’s Rowing WOD is to consistently pull below your 2k pace every piece.  If you can negative split it even better!

Post your average split and stroke rating.  Comment on your consistency and recovery between pieces.

Rowing WOD 9/21: 2 x 2k w/ 5min Rest – Post goal splits for Race Pace

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Thank you to Wade Kimbrough and Again Faster Equipment for the video on the mainsite and in the journal.  I can’t wait to bring the community more rowing action through this blog and events this winter.  Stay tuned for another video and a chance to compete this winter!   -Coach Pat

Rowing WOD 9/21:

2 x 2k w/ 5min rest

1st 2k:

  • 750m @ Race Pace

  • 250m @ 18 spm (paddle light)

  • 750m @ Race Pace

  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k:

  • 750m @ Race pace

  • 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?  What will it feel like?  How should it be paced?

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 your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1,000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 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 to achieve it.

Rest Day 9/20: Who Motivates You and Why? – Share in Comments

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The Renegade Rowing Team in their lineup!

Rest Day 9/20:

Who Motivates You and Why?

When training or pushing to reach a goal it helps to surround yourself with people who will push you, hold you accountable, pick you up when you fall, and make you your best self.  Last weekend I had the privilege of shoving the Renegade Rowing Team off the dock for their first race on the water.  They are a group of Athletes that came together to challenge the norm and hold themselves to a higher standard.  They came from CrossFit Boston, CrossFit New England, and Community Rowing Inc.   They competed for a spot in the boat, did Rowing WODs on their own, worked toward personal goals in the gym, and put forth a focused effort at every practice.  

Bringing it home in the sprint!

In a matter of 11 practices on the water over two months they learned to row an eight man shell, come together as a team, and race other experienced crews from the Charles River.  They had the second fastest raw time in the Mixed Masters 8+ Event at the Rumble on the River and passed a boat during the head race portion.

Everyone on the Renegade Rowing Team motivates me for their dedication and passion to learn and continually challenge themselves.

Who Motivates You and Why?  

Share in the comments!

Rowing WOD 9/18: 8 x 2:30 On, 1:15 off – Post Distance Rowed and Avg Splits

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Renegade Rowing Team getting their point to start the Rumble on the River

Rowing WOD 9/18:

8 x 2:30 On, 1:15 Off

  • @28-32 s/m

  • 5k Pace or Faster

  • Be Consistent

  • Row more than 5k

Today’s Rowing WOD builds on last weeks Rowing WOD and is a test of your endurance and stamina.  For those athletes focused more on running, swimming, or biking this can be a good WOD to really keep the intensity up while improving form.

Today’s Rowing WOD is an interval workout aimed at pushing your ability to go hard for a whole 5k, whether it’s on the water, on the erg, or in some other sport.  Set the monitor for 2min 30sec of work and 1min 15sec of rest.  During the rest continue to paddle lightly at 16-18 strokes per minute, this will help you recover, get faster for the next interval, and fine tune your muscle memory of an ideal stroke.  Even towards the end, as fatigue sets in, focus on good form during the piece and on the paddle.  Your goal should be to hold a 5k split or better every piece.  If you’ve never done a 5k, a 5k average split tends to be 5-7 seconds slower than your 2k split.

Post Total Distance Rowed and Average Split for the whole workout to comments.

Rowing WOD 9/14: 3x10min w/ 8min Rest – Post Avg Split Each Piece

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Rowing WOD 9/14:

3x10min w/ 8min Rest

@5k to 5k-2

If you want to build/test your endurance and pain tolerance for longer WODs this will give you what you need.  As athletes we want to develop a capacity to do as much work as possible as fast as possible.  In any WOD the harder you push the more it hurts.  In developing work capacity we must also develop a certain capacity for pain.  Tolerating pain and pushing through a tough workout starts in your head.  You must have your head right, keep positive self talk, and be mentally strong.  Focus on what you can control, commit whole heartedly, and be positive.  Sometimes the best thing you can do is grin and bear it.  Give yourself a smile even if it seems ridiculous when the pain starts pushing back at you.

Today’s Rowing WOD should be done at full pressure with consistency through each piece.  If possible go a little bit farther/faster each piece, but done blow up on the last piece.  Commit and execute the splits you want to hold.  The pace should be slightly faster than for a 5k.  During the rest focus on breathing and recovery.  Take a look at your split and decide what you’re going to hit on the next piece.

Post your average split for each piece to comments.