Rowing WOD 12/18:
The Ladies getting after it at the Renegade Rowing League!
8 x 500m w/ 2min Rest
1st/2nd – Like start of 2k
3rd/4th – Like 2nd 500 of 2k
5th/6th – Like 3rd 500 of 2k
7th/8th – Like finish of 2k
This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work. Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good. Negative splitting means you pull a faster split than you did the last piece.
As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split. The lower the split the better. Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth. I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset. Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.
Post your split for each piece and share what you focused on!
Renegade Rowing 
While not technique-related, my focus was to get as aggressive as possible on my splits, as I feel like I had some left in the tank after Saturday’s time trial, which means I could have pushed harder. Also played with a higher stroke rating.
1:49.5 @32
1:47.1 @33
1:50.9 @30
1:52.6 @31
1:48.6 @34
1:48.4 @34
1:48.2 @34
1:48.6 @36
14:33.9/4000m, 1:49.2/500m, 33 s/m
Solid Mickey! Way to get after it!
1:40.0 @ 28, 1:41.4 @ 28, 1:44.4 @ 28, 1:48.0 @ 27, 1:48.5 @ 28, 1:49.3 @ 29, 1:49.1 @ 28, 1:49.0 @ 28
Was focused on long, consistent, strong pulls and pushing hard through my heels. I could feel my hamstrings and glutes really starting to burn on the last three sets near the last third of the 500.
1:51.5 @33
1:49.1 @34
153.3 @ 31
152.9 @31
150.9 @ 31
152.2 @ 30
150.4 @ 33
147.7 @ 33
I’m trying to stay focused on good technical form & holding a steady pace all while figuring out how much power to apply at each stage…. so much to work on. Great session today that helped me better understand how to approach these workouts
Solid Dave!
Looks like I was the only slacker from our morning group who forgot to record my times. Or maybe I just hadn’t had my coffee yet. Either way, it went something like
1 2:09
2 2:08
3 2:08
4 2:07-2:08
5 2:07
6 2:07
7 2:06
8 2:05
Kept a stroke of 28-29 (which is where I’m most comfortable) but struggled with leg power this morning. Working on holding consistent splits and not leaning back so far in the finish.
Good Focus Alex!
1:51.1, 1:47.0, 1:53.9, 1:50.9, 1:48.8, 1:51.1,1:47.3, 1:44.7.
Finished strong on the last 2 invervals. Could have probably went harde on interval 3 & 4
Stroke rate 25-27