Rowing WOD 1/26/13:
5 x 800m w/ 2min Rest
Thanks again to the rowers of North Shore CrossFit for coming down to compete last weekend!
1st @2k Pace (w/ Start)
2nd @2k+3
3rd @2k+2
4th @2k+1
5th @2k
Some of our best results are found when training at high intensity. In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game. Today’s Rowing WOD provides an opportunity for just that. Set the monitor for 800m of work and 2 minutes of rest. Use the first piece to practice the start of your 2k and the last to practice the finish. There should be a focus on power per stroke and solid intensity across all five pieces. Write down the splits you would like to hold (ex: 2:00, 2:03, 2:02, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke. Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…
Post your Average 500m Splits for each piece to comments.
Renegade Rowing 
I was able to execute my gameplan perfectly.
1:50.1
1:53.4
1:52.3
1:51.3
1:50.1
This is how I approach each piece, I have the split that I want to obtain in mind. When I start the piece it takes me three to four strokes to get down to the split that I am looking for. Of course my average split is still way above that. I focus on getting that average split down to where I want it. I then go about a second or two lower than the average split that I want. So if I am wanting 1:50.0, I try to get my overall average split down to 1:48. Now I can ease up a bit to the 1:53 range and catch my breath. Once my overall average split eases up to the 1:50.4 range I settle in and finish off the piece at a pace of 1:49-1:51. Being able to catch my breath in the middle makes a huge difference as opposed to just keeping a 1:50 pace (for example) throughout.
Beautiful Larry! Nice execution!