Tag Archives: water

Rest Day 8/27/15: Go Eat Some Watermelon!

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Rest Day:

Image c/o Tony Alter http://www.flickr.com/people/78428166@N00/

Go Eat Some Watermelon!

Below is a blog post from Alex Black of Wicked Good Nutrition.  Read all about a recent study on watermelon and then tell us what you think.  Will you be sucking down some Watermelon after our 5k on Saturday?

Super Power for Watermelon

We all know watermelon is a delicious summer fruit. But some new research has indicate that it might also be a recovery aid – results of a study published in the Journal of Agriculture and Food Chemistry showed that a compound found in watermelon juice may help athletes recovery after exercise.  … Click here for the whole post! …

Rowing WOD 8/25/15: 8×2:00 On, :45 Off – Post Avg Splits

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Rowing WOD:

Good Luck to Wayland-Weston Crew as they start their fall season!

8 x 2min On, 45sec Off

  • 4 pieces @5k+1
  • 2 @5k
  • 2 @5k-1

5k Test is coming up this Saturday!  When training it can be beneficial to work at a pace greater than you would normally compete in order to gain a greater sense of control and fluidity.  Today’s Rowing WOD is an opportunity to test your 5k pace (both split and stroke rating) and then push it faster.  Focus on your breathing for the first couple and when the pace gets faster focus on legs down and quick hands.  When increasing pressure during the drive keep the chain and boat smooth with horizontal hands.  At the finish you’ll need quick hands away to pick up the stroke rating, but don’t let the chain jump up and down or chatter.  During the 45 seconds off, paddle at a light 14 to 16 stroke rating to catch your breath and re-focus for the next piece.

Post your Average Splits to comments.

Rowing WOD 8/22/15: 2 x 4k w/ 7min Rest – Post Time, Splits, and Stroke Rate

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Rowing WOD:

Another great week of training is in the books!

2 x 4k w/ 7min Rest

  • 1st @26 (5k+5)
  • 2nd @28-30 (5k+2)

Executing a game plan during a competition can really help keep you mentally strong and allow you to push right until the end.  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.  I’ve recommended splits, but 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.  Crush this with a game plan and positive self talk.  Next week we test our first 5k of the Fall Season.  Build your confidence today and get pumped for another great week of training.

Post your time, average splits, and average stroke rating for each piece to comments!

Rowing WOD 8/18/15: 3k, 2.5k, 2k – Post Avg Splits

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Rowing WOD:

More pics from Rowing/Running/Wod/Running/Rowing coming soon!

3k Row

  • (@5k+3 Pace)
  • 6min rest

2.5k Row

  • (@5k+1 Pace)
  • 5min rest

2k Row

  • (@5k Pace)

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 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 5k+3, 5k+1, 5k for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

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

Why is Rowing Fun?

Rowing WOD 8/17/15: “Hills” 3x10min – Post Distances

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Rowing WOD:

Rowing Together at CFB - Have you tried a focused warmup with your gym?

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @21 s/m

3min @23

2min @25

1min @29

I hope everyone had a great weekend and is ready to crush it this week!  We did this Rowing WOD back in July with the stroke rating a couple beats higher for each hill.  Try to find your results.  If you can, maintain the same splits but at lower stroke ratings.  The last minute is the same @29 s/m, so hit it hard.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.