Rowing WOD 1/12/13:
Athletes from CFH2O getting after a partner 2k at the Renegade Rowing Workshop!
4 x 2:00 w/ :30 Rest
- Race Pace
- Execute Race Plan
Today’s Rowing WOD is all about executing your race plan and sticking to your splits. For the first piece come out fast with a good start and then 7 to 10 quick strokes. Then be sure to settle right to the pace you’d like to hold for the first 500m of a 2k. For the second and third pieces paddle into them and hold strong at your ideal race pace. Imagine they are the second and third 500m of the race. During the 30 seconds of rest paddle lightly, take deep breaths through your nose, and try to bring your heart rate down. For the last piece hold steady at your race pace and then sprint out the last 30 seconds like you’re sprinting for the finish line. Have positive mental cues ready for all 4 pieces just like during the race. There is no room for negativity or “I can’t…” phrases. They won’t help you. Just sit up, breath, push the legs down, swing, have quick hands, and attack. Each stroke is an opportunity to spin that flywheel a little faster and each piece an opportunity to get yourself that much closer to a personal record. Get hungry and get after it!
Post your average 500m splits for each piece to comments.
Renegade Rowing 
A little disappointed. I wanted better times but my body (especially my calves, abs and back) are still very sore from doing the filthy fifty. I got: 1:44.8, 1:51.5, 1:52.9, 1:50.7. If I added those up it would be a three second p.r.
Nice work for being torn up Larry! I like the execution of your race plan. Awesome you still brought it down at the end.
1:44.8 @31
1:48.8 @29
1:49.8 @30
1:54.2 @31
I died on the last piece. Despite that, I pulled an average/500m split of 1:49.4 for the work. Nice work, Larry! I was fresh and this was still a killer workout.
1:42.8
1:51.3
1:50.6
1:51.4
Was gonna bag today. But I saw the other times posted and felt guilty and got my butt to work. Finished th last 125m very strong to salvage the time on the last piece.
Solid Chris, well done bringing that last piece back!