Rowing WOD 1/28/13:
Double Pyramids
2 x 19min as follows …
Both Mike and Bob have really started to develop suspension and ratio, keep it up guys!
- 4′ @18 s/m, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18
2min Rest
- 4′ @20, 3′ @22, 2′ @24, 1′ @26, 2′ @24, 3′ @22, 4′ @20
Going into the Games season many athletes need to work on their rowing efficiency. Taking a little extra time before the Open to focus on rhythm, timing, and overall form will go a long way in performance come game day. Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition. Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.
Rhythm and Endurance are two necessities for successful competition in longer WODs. A great example would be the KB Swings and Pull Ups found in “Helen”. Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.
In today’s Rowing WOD the focus is developing rhythm and endurance. Another word for rhythm in rowing is Ratio. By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.
When going from an 18 stroke rating to a 20 you should focus on more pressure with the legs and quickly redirecting the hands through the finish. This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.
Post you’re distance rowed to comments as well as your thoughts on Ratio.
Renegade Rowing 
oh boy…this brings me right back to my collegiate rowing days! KEEP IT UP!
Thanks!
4287m and 4396m. My thoughts on ratio, faster ratio goooood, slower ratio suuuuuux! These longer, slower ratio wod’s are a killer for me. Don’t get me wrong, it’s good training for me. I really struggle in my mind to stay engaged and keep going. It’s kinda like being on a treadmill for me and just jogging at a slow pace. When we have one of your kick in the balls wod’s, I’m so involved in breathing and keeping my endurance from redlining that I don’t have time to think of much else. These pyramids of your’s on the other hand make me feel like a 6 year old playing outfield in a t-ball game, “Oh look, a butterfly!” Great mental training! Thanks Coach.
I hear you Larry, longer erg pieces are as much mental as physical. It definitely helps to have someone to chat with or a group to do these ones with. If that’s not possible pump the jams and sing along with your favorites tunes. Way to get it done!
Pat after getting your advice I only did the first half of the workout. Used it as a test for my shoulder. It stood up pretty well.
I agree about the mental aspect. I found it hard to stay at 18 (etc).
I hit 4692
Richard
Awesome Richard! Good call!
Sorry I mean 4642.
3835 and 3852 respectively. And yes, this WOD seemed eeendless. But it was really great for getting a feel for the different ratios – was able to hit them pretty consistently especially on the second pyramid.
On another note, do you have any suggestions on how to avoid blisters? I’m usually ok on shorter pieces, but keep having issues on the longer ones (even though I wiggle my fingers coming into the catch…). Thanks!
Nice Anja! I can show you how to tape them on Saturday. Longer pieces will do that. Goal is to not tear and keep them clean.
4714, 4363. Long and slow baby. Stayed the same weight this week weight wise. 353 pounds. Couldnt do the weekend WODs as I had to go out of town. Diet maintaine SO SO.
But had an amazing weekend with my Relay for Life friends and family.
Glad to get back to work.
Awesome work Chris! Way to get back on it and stay motivated. It’s good to take mini mental breaks every now and then.