Rowing WOD 7/9/13:
1k Row (@2k-3)
500m Row (@2k-5)
Why is rowing fun? One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes. Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.
Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well. Set the monitor for Intervals Variable and enter the work/rest accordingly. This WOD will give you an idea of where you might need to focus your training in the coming months. At the end of today you’ll have three benchmark rowing times that can be used to game other Rowing WODs. These three times will also come in handy if you’re trying out for the Renegade Rowing Team on July 19th! Sign up for tryouts here and input your scores from today!
Come up with a plan and execute. You want to have mental cues on form, breathing, and effort to fall back on the second your mind starts to wander. If possible grab a friend and take turns coxing each other through each piece. Be consistent with your splits and stroke ratings through each piece. The stroke rating for this workout should be around a 28-32, but everyone needs to find what works. Find your efficient stroke. Novices should focus on one form fix for each piece and work hard for consistency.
Post your Times, Average 500m Splits, and Average Stroke Ratings to Comments along with an answer to this question…
Why is Rowing Fun?
2k: 7:16.9, split: 1:49.2, stroke rate: 29. 1k: 3:32.6, split: 1:46.3, stroke rate: 31.
500 meters: 1:43.8, stroke rate 32.
Nice work Ryan! Way to attack those splits!