Rowing WOD 2/12/13:
The Ladies getting after it at the Renegade Rowing League!
8 x 250m w/ 45 seconds Rest
The Open is a month away and it is 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 Sunday, February 17th, we will be testing our 2k at the World Indoor Rowing Championships otherwise known as CRASH-B’s. If you’re in the Boston Area come cheer on all the rowers at Boston University’s Agganis Arena. If you’re an athlete from out-of-town and would like to come checkout CrossFit Boston and Renegade Rowing, please swing by for a little mobility session and practice some starts with us on Saturday morning at 8am. Our gym is located at 114 Western Ave in Allston, MA directly across from Harvard Business School. Hope to see you this weekend!
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 every piece just as you would during your 2k this weekend. Get off to a good start and settle on the first one. Stay consistent from pieces 2 − 4. Fight for that split on pieces 5-7. Bring it home in the last 250m.
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.
Use the mental cues you practiced in yesterday’s Rowing WOD to be positive and attack! You want to be in control of your 2k, embrace the pain, and enjoy the glory. It all starts here. Final preparation. Do it!
Post your Splits and Thoughts to comments.
Renegade Rowing 
Great group this morning. Last time we did 10x250m, I pulled an average/500m of 1:48.1 @30s/m. Using that as a guide, I aimed for 1:47.2 – 1:47.5 splits for the body of the work.
1:42.4 @35
1:45.6 @33
1:44.6 @32
1:44.8 @32
1:45.6 @31
1:45.6 @31
1:44.6 @32
1:42.4 @34
Totals: 6:57.9, 2000m, 1:44.4/500m, 32 s/m
Coach Pat saved me from myself in pieces five and six, making sure I let the split come up a little bit. It definitely helped me to paddle lightly during the rest.
Great execution today Mike! Can’t wait to have some fun on Sunday!
6:56.6, 2000m, 1:44.1/500m, 32s/m
1:40.2 @ 34
1:40.0 @ 34
1:44.8@ 32
1:45.0 @ 33
1:49.2 @ 32
1:48.8 @ 32
1:47.0 @ 33
1:38.2 @ 33
Nice Larry! Way to bring it down for that last piece. Keep working on bringing those middle pieces down. Looks like you’re ready to crush a 2k!
Love your workouts….we mix between yours and Jane’s!!!!
Here are some results from your friends @ NorthShore Crossfit
Doug:
1:40.0
1:45.6
1:43.4
1:41.4
140.8
1:40.0
1:42.2
1:38.8
1:41.5 avg 2,000 6:46
Michelle:
2.00.8 30
2.00.0 30
1:59.2 29
1:59.0 29
1:59.0 29
1:57.2 30
1:58.8 30
1:53.4 31
See you all Sunday!!!!
Awesome Michelle and Doug! Thanks! Can’t wait to see you guys crush it on Sunday!
1:42.0
1:41.4
1:40.2
1:38.8
1:41.8
1:43.0
1:36.6
1:35.0
1:39.8
1:40.4
Main goal was was to stay under 1:45 with secondary goal of sub 1:40. About half way there. Did 10 intervals to compare to last result. Interval were 6-9 second faster than last time. Happy to see progress. Although I am not ready for this weekend.