*** Are you in the Greater Boston Area? Would you like to Row and Race on the Water? Come to the Renegade Rowing Info Session at CrossFit Boston Iron and Grit this Saturday (Today! March 9th) at 8:30am! Email Coach Pat for the details if you can’t make it. ***
Rowing WOD 3/9/13:
Renegades attacking the 2k this winter!
2 x 5min w/ 3min Rest
- Max Effort and Focus
- @2k Race Pace
When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder. Many of you are looking to break a 7min or 8min 2k. Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.
Today’s Rowing WOD is all about focusing on that control and execution at full intensity. Each piece should be full pressure trying to hold your ideal race pace. You should visualize what it will be like in the middle of your 2k and what you will do to maintain mental toughness. Be smooth, be consistent, breathe, and execute!
Last week we fought to hold our 2k split for 4 minutes. This week our goal is to push it further and hold it for five minutes. Look back at last weeks results and try to improve upon your performance. Think back to where it got tough and then mentally prepare yourself to crush it this week. Be ready for the pain, accept it, and push through!
Post your average 500m splits for each piece to comments as well as your 2k Goal!
Renegade Rowing 
2:06
2:09
Goal was 2:00 for a 8 min 2k which would have taken nearly 50 sec off my PR.
First 5 minutes felt a lot better than the 2nd. smile.
1:50.5, 1357m & 1:50.4, 1346. Creeping down slowly still looking for that 1:45 pace.
Keep moving and keep working, you’ll get there Chris. Nice consistency!