Rowing WOD 8/20/13:
More pics from Rowing/Running/WOD/Running/Rowing coming soon!
3k Row
- (@5k+3 Pace)
- 6min rest
2.5k Row
- (@5k+1 Pace)
- 5min rest
2k Row
- (@5k 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.
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 has the potential to build your confidence in the 5k. Come up with a plan and execute. Be consistent with your splits and stroke ratings for all three. If possible go a little bit faster on each piece. Vets might try for a pace of 5k+3, 5k+1, 5k for each successive piece with a stroke rating of 28-32. Find your efficient stroke. Novices should focus on one form fix for each piece and work hard.
Post your Average 500m Splits to Comments along with an answer to this question…
Why is Rowing Fun?
Renegade Rowing 
R1: 11:54.4, 1:59.0, 27s/m
R2: 9:44.9, 1:56.9, 27s/m
R3: 7:44, 1:56.0, 28s/m
Nice work Graham, way to bring the split down on the last one.
1: 11:37.0, 1:56.1 s/m 26
2: 9:30.9, 1:54.1 s/m 29
3: 7:30.9, 1:52.7 s/m 29
My 5km pace is 1:53.
Awesome Ryan! Solid last piece!
Did not do as well and you guys, but
1: 12:42, 2:08
2: 10:43, 2:09
3: 09:09, my split, I have no idea, I was smoked…anything above a 1K, I cannot get below 2:00 split time…maybe its because I’m short. If I was in Boston I would join because I am getting my butt kicked.
Nice work Don. We just have to build up your stamina and confidence at longer distances. Try to focus on these longer pieces in 1k or 500m segments. Set yourself split goals for each segment. Keep pushing, I’d love to have you join us here in Boston, but I’m glad you’re joining in from afar.