Rowing WOD 1/14/13:
4 x 10 min Spicy Steady State w/ 1 min Rest
- 10′ @ 18 s/m**
- 10′ @ 20 s/m**
- 10′ @ 22 s/m**
- 10′ @ Increasing Stroke Rating (5′ @24, 3′ @26, 2′ @28)
**First 3 Pieces – Row 4min Steady, 1min @-3 split seconds, 4min Steady, 1min @-3 split seconds (if you’re rowing 2:00 splits for 4min, then you would row the fifth minute at 1:57 while maintaining the same stroke rating)
**Hold the same stroke rating all the way through each piece, but vary the pressure with your legs depending on whether you’re rowing steady or 3 split seconds faster
This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls. Focus on maintaining consistent pressure through each stroke and every piece. Rate of Perceived Exertion should be around 60% – 70%. Effort level on the last piece is open and should be based on how you feel. Set the monitor for intervals-time with 10 minutes of work and 1 minute of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.
Novice rowers should focus on one part of the stroke for each piece, like a horizontal handle path or trying to row feet out.
Vets should be dialing in their consistency. During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases.
Post the total distance rowed to comments.
Renegade Rowing 
9124m rowed. It’s difficult to keep a respectable split using such low s/m. Had to remember that we were suppose to being using 60-70% exertion. Felt better about my 2:10 splits on the first three pieces.
Totally Larry, It’s a good challenge to keep form and stay relaxed on steady state pieces. If you can master the ratio shift and bring the splits down in that 1min of pressure without letting the s/m climb then you’ve got it figured out. Solid work!
I accomplished the minute of raised tempo by increasing the pressure in my push with my legs and a stronger pull into my stomach. The stronger pull was only the last half of the pull. Almost like a quick, short pull, but with the overall length of a normal pull, if that makes sense. My increased tempo minute splits stayed between 2:05-2:07. Thanks Coach!!!
@ BigChris- 238.8lbs. Did my row. Rest of the day is 3×5 on bench press. 4rft- 25 pushups, 25 situps, 25 air squats, 25 calf raises, 25 double unders. Then 3 sets of 10- 24″ box jumps, 10-24″ box step-ups (rt leg first), 10-24″ box step-ups (left leg first).
I came in at 356 today. About what I was before the Holiday started. Will do the WOD tonight and then Cycle 3 of Wendler 5-3-1 . 3 x 5 with max reps on the last set.
What’s your goal big man? Let’s break this down into two parts, end of Feb. and the end of April.
15 lbs by the end of Feburary. 20 lbs. by the end of April. I would say 20 and 30 but I would like to be a bit realistic. With that being said I seem to drop that first 10 fast if I get my stuff together. If it is going well I will re-adjust.
Going to stick to pretty much a Paleo lifestyle and Juice 2 times a day. Starting juicing in November and it makes me feel great.
My diet is very simple, lean meats and green veggies as much as possible. Lots of water. Trying to cut as much starch and sugar out as possible. Cutting starches out is going very well. Cutting sugars out is getting better. My goal is 200-205lbs. By the end of Febuary, I am shooting for 15 pounds as well, so 223 here I come. End of April, 205 baby!!! I will be shocked if you don’t hit your goals. Man, we gonna have you a lean, mean 275lbs in no time!!!
Would love to get there brother.
9647 total. Easiest pace was the last interval. Had to maintain the slower stroke rate
I meant hard to maintain slower stroke rates.