Rowing WOD 12/24:
Steady State 5k
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Renegade Rowing Club enjoying an early morning row!
Focus on Technique
- Have Fun!
For both Novice & Vets, today’s Rowing WOD is a chance to take a step back and focus on technique. Each 1k of the 5k should be spent working on a different technique fix. By the end of the workout you will have been able to work on five technique points.
There is no fixed split or stroke rate today, but you should be working at a Perceived Rate of Exertion of about 80 – 85%. Just take the time to get good strokes in, and work out some kinks that may have developed over the past few weeks. See if you can grab a friend to chat with throughout the piece. Training with others is a lot more fun and showing someone a new sport for the holidays is awesome!
Post what you focused on for technique and if you were able to share rowing with anyone!
Renegade Rowing 
Took a double rest day earlier in the week si I did the 4 RFT 500 m x 10 deads. What a glute smoker. Have never had a burn like that in my rear end before. Still can’t keep pace with you Larry. Came in at at a 12:30. Will post my 5 k time tomorrow. Then off for the holiday week. Headed to the east coast for Christmas. Allentown, PA with the inlaws for Christmas and then NYC for New Years Eve. Actually headed to times square.
That’s a great time. Have fun over the holidays. Rest up, enjoy and be safe. Get ready to come back and get some serious work done! I pray that you have safe travels and a wonderful time with friends and family. My Christmas has already started and it has been wonderful. Quiet and peaceful. They are saying we are going to get snow on Christmas day which is almost unheard of in Texas. Take care my friend and we will see ya in the new year.
Awesome Chris! Have fun, Merry Christmas, and Happy New Year!
20:52.2 Nice little 2:05 split pace. Kicked in a little more effort on the last 1k. Was just focused on long, smooth strokes and pushing through my heels. I like to focus on my overall split time and try to get it to a certain time slowly, over the span of the row. Played with changing my stroke per minute up. Started the first 2k with 24 s/m, then the next 2k was 32 s/m. Went 2:08 split for the first 2k, then 2:03 for the next 2k, then 1:55 for the last 1k. Helps the time go by for me by changing up my split goal during the row. My ADD kicks in during a longer row!
I like the rating changes and the way you just have fun with longer pieces Larry. I’ll be coming out with a soundtrack in the new year that should help with that mentality. Rowing to different songs and music through longer pieces can also be fun and keep the mind fresh too! Happy Holidays!
19:29 at 25spm. every on have a great Christmas. See you all after the 1st of the year.