Rowing WOD 1/21/13:
Thanks to all those that competed at the Renegade Rowing League on Saturday!
“Spicy Steady State”
2 x 15min w/ 4min Rest
Complete Each 15min as Follows:
- 4MIN @ 24, STEADY
- 1MIN @ 28, FULL PRESSURE
- 4MIN @ 24, STEADY
- 1MIN @ 30, FULL PRESSURE
- 4MIN @ 24, STEADY
- 1MIN @ 32, FULL PRESSURE
Steady state rowing is good for building aerobic base and rhythm. However, it can be easy to get lazy and slump, compromising your posture and inviting overuse injuries. Today’s Rowing WOD is an example of “Spicy Steady State” and allows you to keep your focus throughout the piece. During the four minutes steady try to focus on one technique fix or breathing. Then when you bump up the intensity for a minute, see if you can apply that technique fix to pulling lower splits at full pressure.
Post your total meters rowed to comments!
Renegade Rowing 
6611 meters, wife bought me a concept 2 from Rogue Fitness, following your site, enjoying it!
Awesome Don! Welcome to the community. Glad to have you!
3758 on the first piece kept to the RXed pace. But it gassed me for the second one. Only a 3516. Totally gassed at the end. Feeling a bit tired today
Weighed in at 353 today. Down 3 pounds from last week.
Nice work Chris! Keep at it!
7431m total. 1st half: 3740m, second half: 3691m. Weighed in at 336.8. 2lbs lost.
Solid scores Larry, keep chipping away!
Good Job on the weight loss Larry.
Welcome Don
Here, here. Don, welcome to the club of shared pain and agony! All in the name of fitness. You’re gonna love it! Thanks big man, you too!