Rowing WOD 1/4/13:
“Row For it!” (AKA – Fight For It)
3 Rounds For Time:
750m Row (Race Pace)
15 Deadlifts (40% 1RM)
Members of the RRC getting in a quick AMRAP of jumping jacks, jump squats, and push ups pre-Rowing WOD
In a 2,000m race the pain really starts to kick in after the first thousand. If you can be prepared with mental thoughts to stay strong and Fight for your goal split, every stroke for 750m after that first 1k, then you’ll be able to open the flood gates and sprint at 250m to go. A key to having solid mental thoughts is building confidence in your training leading up to the race. Have cues to repeat, especially cues that you can attach to specific moments in time or sessions you crushed like today. We performed this WOD at the beginning of November. Look back in your training log and see what cues helped. Use those same mental thoughts and any others you’ve developed since then. Your goal should be to go faster than you did in November by executing a good race plan and solid mental cues!
In today’s Rowing WOD build and settle to your current 2k split right away. You want to be in full control of your stroke rating, breathing, and split. Hold solid, consistent pressure every stroke of each 750m piece. Know that when things get tough and the pain tells you to stop, you can hold strong and fight for every stroke. Bring that same focus to your Deadlifts. Keep a neutral spine and focus on efficient movement through the hips. Push through the heels and build the speed on the bar as you extend your hips. Focus on keeping tight abs and feeling the connection of the hips and hands as you pry the bar off the floor. Try to bring the feeling of a solid deadlift to your rowing and use the cue “heels down” as one motivational thought during that 75om Row.
Post your time to comments and share your mental cues!
Renegade Rowing 
Gotta beat 13:48 @ 200lbs.
11:51 @ 200lbs. Went unbroken on the deadlifts. That was the difference in my time. Mental cues were I set a doable split of 2:00 and then wanted to transition quickly to the deadlifts. Set a steady pace on deadlifts then transitioned quickly back to the rower and concentrated on getting my split back down to 2:00. Good stuff. I was hurting after this one.
Manasco, you’re a beast if 200 is 40% of your one rep max. Good work. Hope to tackle this one mañana
I was pretty happy with finally getting past 500lb on deadlift. Got 520#. I’m not trying to improve any of my lifts. I just want to keep lifting to stay strong for my job and improve my overall cardio capacity. Good luck tomorrow. Get through those deadlifts unbroken and transition quick. The soreness in the glutes and hamstrings works itself out on the rowing element. You have to pull harder to compensate for the decrease of capacity with your lower body.
12:57 @ 110 lb. gassed! Could not hold my splits consistent – embarrassing variances. Work to do.
Good job Ward. Remember, your supposed to be gassed at the end of these. Your time was better than mine when I did this one back in November. Keep working hard brother!
Manasco – you posted in Nov or Dec that you were going do do a prep course on the murky Trinity – did it happen?
Mind if I ask what box or where you do your work ?
Solid stuff gentleman! Good feedback. Now you know what to focus on!
Ward- my prep course doesn’t take place until April. I did work out at GSX but I have found my dream box at home. My garage is converted. Got a sweet squat rack, a games box, erg (of course), pull-up bar mounted above the garage door, lots of bumpers, kettlebells and my homemade wall ball. I do my row wod in the morning. I have 10 lifts that I do (back, front and ohs, press {strict, push and jerk}, snatch, clean, deadlift and bench). I do two of those a day. Then a metcon and I have a list of benchmarks that I pick from and do one a day (ie, 100 air squats, 100 pushups, 100 situps, 100 T2B, run a 5k….) That’s my typical day.
Very nice & impressive – particularly the 100 T2B’s. want you on my team!