Rowing WOD 1/15/13:
Does your race plan involve you’re Warm Up?
10 x 250m w/ 45 seconds Rest
The Games and the Open are right around the corner and now is the time to start thinking about your game plan for certain WODs. Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance. In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.
This Saturday, January 19th, we will be testing our 2k again. If you’re in the Boston Area you’re invited to come and visit CrossFit Boston Iron and Grit and compete in the Renegade Rowing League. It will take place from 8 am – 9am. In order to prepare for testing and competition some of the rowing wods this week will be focused on race pressure and executing a race plan.
Today’s focus is executing a 2k race plan at high intensity. Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest. Row the first two pieces as if they were the start of the 2k. Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.
This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be. The goal should be to pull the lowest split possible, consistently through all 10 intervals. For example: alternating between splits of 1:50 and 2:00 is inefficient. Instead consistently pull 1:55 every interval.
Post your Splits and Thoughts to comments.
**** Example Dynamic Warm Ups ****
Renegade Rowing 
It felt good to actually execute on a race plan. My goal was an average 1:49.5/500m work split and I got close to it for the middle pieces.
1:46.2 @32
1:47.2 @32
1:50.0 @29
1:49.6 @28
1:49.4 @29
1:49.2 @30
1:49.8 @30
1:49.2 @30
1:45.8 @31
1:45.2 @32
Totals: 9:00.7, 2500m, 1:48.1/500m, 30 s/m
Great times! Bout to hit it.
Oh yeah, to quote that famous A-Team philospher, “I love it when a plan comes together!”. My goal was 1:40×2, 1:42×2, 1:44×2, 1:45×2, 1:40×2. Here is how it went:
1:40.0@ 34s/m
1:40.6@ 32s/m
1:42.0@ 32s/m
1:42.6@ 32s/m
1:44.0@ 32s/m
1:44.4@ 32s/m
1:45.0@ 32s/m
1:45.6@ 32s/m
1:40.4@ 32s/m
1:40.6@ 32s/m
Thanks for the gameplanning advice Coach! You’re the best!
Rock And Roll Larry and Mike!
Well now that you gentlemen have made me feel slow…
Was aiming for 2:05s at around 28-29 s/m and got close-ish. Still have trouble keeping splits down; they usually drift up to 2:06 and 2:07 periodically. Also have been struggling with a back injury and as you can see it started acting up around pieces 8 and 9.
2:06.2 at 30 s/m
2:06.2 at 30
2:05.6 at 29
2:05.2 at 28
2:05.4 at 29
2:06 at 29
2:05.6 at 29
2:10.8 at 28
2:21.6 at 28
2:01.2 at 33
I think you did great. Be careful with your back.
Well I didn’t record my time right but here they are:
:54.2
:54.9
:54.5
:54.2
:55.1
:53.5
:54.7
;53.1
:53.3
:52.6
So I maintained around a 1:50.0 split for the first half and as I figured out I could push harder with out totally gassing I picked up the pace for the last half. Maintained around a 1:45 split for the last 3 segments.
Solid Chris and Alex!
Good job big man!