*** Are you in the Greater Boston Area?  Would you like to Row and Race on the Water?  Come to the CrossFit Rowing Course @ CrossFit Boston and Community Rowing Inc. June 8-9 ***

Rowing WOD 5/4/13:

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!

On Tuesday we fought to hold our 2k split for 3 minutes.  Today our goal is to push it further and hold it for five minutes.  Look back at Tuesday’s results and try to improve upon your performance.  Think back to where it got tough and then mentally prepare yourself to crush it.  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!