Monthly Archives: February 2013

Rowing WOD 2/4/13: Steady 5k for Technique – Post Focus

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Rowing WOD 2/4/13:

Steady State 5k

Checkout everyone's preparation for the catch!

Checkout everyone’s preparation for the catch!

  • Focus on Technique

For both Novice & Vets, today’s Rowing WOD is a chance to take a step back and focus on technique.  For those that are recovering from the big game, it’ll be a good way to get back into training this week. Each 1k of the 5k should be spent working on a different technique fix. By the end of the workout you will have been able to work on five technique points.

There is no fixed split or stroke rate today, but you should be working at a Perceived Rate of Exertion of about 80 – 85%. Just take the time to get good strokes in, and work out some kinks.  See if you can grab a friend to chat with throughout the piece.  Training with others is a lot more fun and showing someone a new sport is awesome!

Post what you focused on for technique and if you were able to share rowing with anyone!

Rest Day 2/3/13: Enjoy the Superbowl! Mobilize during Halftime!

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Rest Day 2/3/13:

Enjoy the Superbowl!

Challenge someone to an Inch Worm Race during half time to get those hamstrings!

Challenge someone to an Inch Worm Race during half time to get those hamstrings!

Today’s a good time to hang with friends and family, eat some good food, and laugh at a few commercials.  I hope you enjoy your day off from training and come back ready to throw down on Monday.

During Half Time do 15 minutes of mobility.  Work on those hips, hamstrings, and ankles.  If you feel ambitious do 10 push ups every time someone scores!

Rowing WOD 2/2/13: 6 x 650m w/ 1:45 Rest – Post Splits

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Rowing WOD 2/2/13:

6 x 650m w/ 1:45 Rest

Bob, Dave, and Mike after hitting the 8x500m hard this week! Solid Guys!

Bob, Dave, and Mike after hitting the 8x500m hard this week! Solid Guys!

  • FOCUS: RACE STRATEGY

Are you ready for CRASH-B’s or your closest indoor event?  The World Indoor Rowing Championships are only two weeks away on February 17th.  You’ll definitely want a game plan going in. This is a Rowing WOD we did in December and today is a chance to test your training and see if you’re ready to go.  Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  If you have your splits from December try to improve upon them and finish stronger on the last couple of pieces.  Over the next two weeks we’ll be dialing in our speed with shorter intervals, so get after it today.  Now is the time to see what you’ve got and push yourself.

Post your average splits for each piece to comments!