Rowing WOD 5/7/13:
15 x :20 On, :40 Off
Max Pressure
Have you signed up for the CrossFit Rowing Course in Boston June 8-9?
Elite fitness is all about developing power through high intensity. Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed. Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split. Compare your results to your 2k race plan. Do you last through the first 7, but die soon after? Could you go faster at the start of your 2k? What happens to your focus in the last couple? Use your results to adjust your race plan and goal for our next 2k which will be happening this Saturday. If you’re competing at Regionals you will definitely want to know where your 2k is at so you can adjust for any Rowing WOD that comes up in competition. The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue. Check it out below.
Post your fastest and slowest splits to comments.
Try warming up with a couple of strap drills to feel and practice suspending from the oar. Have Fun!
Renegade Rowing 
1:32.5 & 1:40.0
Awesome! Looks like you’re ready to crush that 2k! Take note of when the 1:40 occurred so you can mentally prepare to hold strong and push it out there.
I think the 1:40 was an anomaly. It was my very first piece. I would reach for the handle w 2 seconds of rest remaining. That first piece was the only one where I started at absolute zero. My third half of my 2k is by far the hardest mentally and physically.