Rowing WOD 8/13/13:
2 x 3k Row w/ 6min Rest as follows …
- 1k @26 s/m (@5k+5)
- 1k @28 s/m (@5k+3)
- 1k @5k Race Pace
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.
At the end of the month we’ll be testing our first 5k of the fall season. We’ll be ramping up the volume/longer distance intervals a little to get you ready. Focus on hitting the prescribed ratings and splits. September will bring some additional strength and metcon work that will play hand in hand with the teams training with Renegade Rowing. If you have a crew team interested in training with Renegade Rowing please have them get in touch with me soon.
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 Distance and enter 3,000m of Work and 6 minutes of rest. This WOD has the potential to build your confidence for the 5k. Come up with a plan and execute. Be consistent with your splits and stroke ratings for both pieces. If possible go a little bit faster every 1k. 5k Race pace should be at a stroke rating of 28-32 strokes per minute. Find your efficient stroke. Novices should focus on one form fix for each piece and work hard.
Post your Average 500m Splits to Comments!
Renegade Rowing 
Average splits:
1st: 1:53.7
2nd: 1:53.5
Great workout. I really like doing work in the 5km stroke rate.
1:57.4
1:58.8
Lots of guess work on this one… I assume 5k+3 is my 5k pace plus 3 sec per split? I also guessed that my 5k pace would be 1:56 – I just got my rower and I’ve never timed a 5k!
You got it Graham. Nice work.