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Rowing WOD 2/10/16: 3RFT – 500m Row, 15 Pull Ups, 15 DB GTO – Post Time

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Rowing WOD:

RRC crushing 250's in preparation for CRASH-B's

RRC crushing 250’s in preparation for CRASH-B’s

3 Rounds for time…

500m Row
15 Pull ups
15 Dumbbell Ground to Overhead (45/30 lb.)

Today’s Rowing WOD is all about intensity and efficiency.  On all three movements if you can figure out how to move through the hips with explosive and consistent power then you’ll dominate.  The minute you start to tense those arms and break the elbows early you’ll be finished.  Use this WOD as an opportunity to put to use the explosive hip extension you’ve been training.  Focus on form, but when you’ve found a consistent rhythm bring that intensity to the next level and push it out!  Intensity is defined as power and is how we get results.  Get after it!

Post Time to comments!

Rowing WOD 2/9/16: 8x250m w/ 45sec Rest – Post Splits

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Rowing WOD:

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.

In three weeks, 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.

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.

Rowing WOD 2/8/16: 3 x 7min Steady – Race Focus – Post 2k Goal and Focus

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Rowing WOD:

3 x 7min Steady State w/ 2min Rest

Renegade Rowers at 2012 CRASH-B's

Renegade Rowers at 2012 CRASH-B’s

  • Race Focus and Visualization
  • 1st piece – @2k+10
  • 2nd piece – @2k+7
  • 3rd piece – @2k+5

It’s the final countdown!  Three weeks until CRASH-Bs!  Today is a chance to practice your mental game.  Each piece should be rowed at a comfortable pace where you could hold a conversation of short sentences with someone.  I’ve suggested a pace scheme that should allow for that while giving you an opportunity to review your 2k race plan.  Each minute focus on the thoughts you’ll be using during the race.  One minute might be breathing.  Another minute might be split and stroke rating.  Another minute might be the rhythm of legs down, quick hands.  If your mind starts to wander bring your attention back to that one mental cue, technique fix, and/or feeling.

On race day your body will be ready.  You’ll be strong enough physically to reach your goals.  The thing that will allow you to execute and crush it is your mental game.  If you believe in your race plan, think positive, and commit to being mentally tough you can do anything.  Before starting today’s workout be sure to write down the mental cues, thoughts, and feelings you plan to use on race day.  Then execute them at the approximate time in the piece you expect to need them in the race.

Post your 2k Goal for CRASH-B’s and your main focus to comments!

Rowing WOD 2/6/16: 10×1:00 On, :45 Off – Post Splits and Distances

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Rowing WOD:

10 x 1:00 On, :45 Off

CRASH-B's here we come! Attention! Row!

CRASH-B’s here we come! Attention! Row!

  • Goal Pace!!!

Three Weeks until CRASH-B’s!  You’ve been training hard all winter with a goal pace in mind.  Today is the day to attack it and dial it in.  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.

Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 2k.

Post your Splits and Distances for each piece to comments.

Rowing WOD 2/5/16: Rowing Annie – Post Time

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Rowing WOD:

Rowing Annie – For Time…

Keep good posture on the Double Under's!

Keep good posture on the Double Under’s!

500m Row
50 Double Unders
50 AbMat SitUps
400m Row
40 Double Unders
40 AbMat SitUps
300m Row
30 Double Unders
30 AbMat SitUps
200m Row
20 Double Unders
20 AbMat SitUps
100m Row
10 Double Unders
10 AbMat SitUps

Today’s Rowing WOD is a great take on the classic Girl WOD Annie.  The rowing pieces are descending in length, so a good goal would be to hold the average 500m split that you row on the first 500m all the way through the rest.  If you can finish the last 100m in 10 strokes you got game!  Be sure to breathe and find a consistent rhythm for the double under’s and sit ups.

Attack it and post your time to comments!