Think about mental toughness needed during the testing week
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. Many of you are looking to break a personal record during our testing week at the end of the month. Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.
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 a consistent split just above your ideal race pace. Use the prescription as a guide and execute your splits to build confidence for the coming weeks. You should visualize what it will be like in the middle of your 2k or 5k and what you will do to maintain mental toughness. Be smooth, be consistent, breathe, and execute!
Remember, 2k+4 means your average 2k split +4 split seconds. So if you normally pull a 2k in 8:00, your average split /500m is 2:00 and your 2k+4 would be 2:04. Hope this helps!
Post your average 500m splits for each piece to comments!
How do you incorporate rhythm/skill in everyday practice?
Rhythm and Balance are two skills needed in the boat and in the gym. One way to improve a skill is by deliberate practice on a regular basis and making every act an act of conditioning. Showing your body and brain how to move properly over and over again in many different situations will force it to adapt and make a movement second nature. The simple task of taking the blade out of the water and putting it in the water in time with the rest of your crew is one example. Below is a video of the BC Men’s Crew Team practicing building 30’s and the chop spin. How do you spin the boat? Have you ever tried the chop spin? Do you use spinning the boat as an opportunity to improve rhythm, balance, timing, and feel?
Today’s Rowing WOD is an opportunity to pick up the intensity and push yourself. Each round you’ll have 1 minute and 30 seconds to complete 7 thrusters and then row as many meters as possible. Keep track of how many meters you row each round. During the rest control your breathing and get focused on the next round. As you fatigue be sure to keep a solid core in both the thruster and the row. Don’t collapse, keep a big chest, and use those legs!
Steady state rowing is good for building aerobic base and rhythm. However, it can be easy to get lazy and slump, compromising your posture and inviting overuse injuries. Today’s Rowing WOD is an example of “Spicy Steady State” and allows you to keep your focus throughout the piece. During the four minutes steady try to focus on one technique fix or breathing. Then when you bump up the intensity for a minute, see if you can apply that technique fix to pulling lower splits at full pressure.
How’s it going Renegades? Apologies for not posting over the past week or two. I’ve been busy getting one of my new teams up to speed. I’m now the Head Coach for the Wayland-Weston Crew Team. I hope to get back on a regular posting schedule this week. One thing we’ve been focused on at WW is Posture, Connection, and Suspension. Give this Rowing WOD a shot and let me know your thoughts on those three skills. How does one lend itself to the other?
Rowing WOD:
Suspension Drills
6 x 2:00 w/ 1:30 Rest,
@28 s/m for all
@2k+3, Damper Set at 8
@2k+3, Damper Set at 6
@2k+3, Damper Set at 4
@2k+3, Damper Set at 2
@2k+3, Damper Set at 5
@2k+3, Damper Set at Favorite
Check Drag Factor
Recently we’ve been reviewing the fundamental skills of posture, control, and connection. Today we’ll take the idea of connection one step further as we feel what it means to suspend from the oar handle. Suspension is all about using our body weight to hang on the oar and help accelerate the handle all the way through the drive. The key is not to create any force Upward off the seat, but to just become weightless off your seat while keeping in contact with it. Everything – forces, handle height, chain – needs to be HORIZONTAL when we row! NO need to do extra Work (W = mgh) by moving stuff up and down every stroke, keep it horizontal!
Drills we’ll cover include the Stand Up/Sit Down drill to get the feeling of suspending above the seat. Remember this is an exaggeration to get the correct sensation and feeling of good connection. We will also do the Strap Drill where we statically hang and suspend from the handle while maintaining our body angles and strong postures. Then we’ll do the Strap Drill dynamically by letting the strap out slowly and trying to hold suspension all the way through the drive.
In today’s Rowing WOD we’ll be varying the damper to find where we’re most efficient. Over the next week play around with the damper to find where you’re most comfortable/efficient . When you find a damper setting you like, check the drag factor so you can begin using a consistent drag factor. For more information on Drag Factors read this article: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
For today’s 2min pieces, try to focus on good connection and suspension while keeping a consistent split for all 6 pieces. After you’re done look back at the memory to see what your average stroke rating was for each piece. Whatever piece felt comfortable/efficient and was done at a stroke rating of 28-32 might be a good drag factor for you. Take a couple of minutes to set the damper to that number and check the drag factor on the monitor. Remember that drag factor and try to use it next time you row to see if you still like it.
Post your average splits and favorite drag factor to comments!
********** IMPORTANT *************
The biggest thing to focus on and practice right now is the fundamentals!!! Body Preparation by Half Slide is Key and Connection to move the handle with the seat out of the Catch is key! If you can Prep and Connect, the suspension will come. Whenever focusing on suspension ensure your abs are engaged and you have a solid hollow body! Protect those discs!
If you have any questions let me know!
Here is a quick video of the strap drill. It’s a fun challenge to do dynamically. If you like what you see, come try it and train with the Renegade Rowing Club! The Renegade Rowing Club practices Tuesdays at 6:00am and Wednesdays at 6:00pm at CrossFit Boston. Let me know if you’re planning on coming… pat@renegaderowing.com
Renegade Rowing 