Rowing WOD 9/28/13:
28 Burpees For Time
5k Row for Time
It’s been another month of epic training. How have you progressed? Have you been consistent in your work? Now is the time to test where we’re at and re-focus as the championship head racing season draws near. It also happens to be the 28th of September, a great day to do 28 Burpees! Good luck, have fun, and get after it!
How well does your body process and use oxygen to do work? How long can you sustain work? Today’s assessment will give you an idea of both your aerobic capacity and endurance. Set your monitor for 5,000 meters and get after it. Be sure to record your time, average 500m split, average stroke rating, and average watts. This will give you an idea of your work capacity over about 20 minutes.
For those wondering why we’re doing such a long test and how to attack it, think of this as a Girl Wod like “Mary”. The athlete who can efficiently and effectively move their body weight will be able to consistently do more work aerobically without having to dip into anaerobic energy stores. Also, when tackling “Mary”, good competitors will go in with a game plan based on what they know they can maintain. The first couple of rounds may be used to ease into the work without flying and dying.
Whether you’re a Vet or Novice, the goal should be to maintain a consistent 500m split and stroke rating throughout the whole piece. If this is your first 5k aim to build your confidence by negative splitting. Start the first 1k at a moderately hard pace that you can consistently hold. Then every 1k after that try to pull a little bit faster, perhaps 1 split second every 1k. What you should avoid is going out to hard, say 1:45 /500m, and then dying half way through to limp in at a split of 2:00 /500m.
Novices should try to maintain a stroke rating of 24 to 26. Vets should work on executing a race plan, maintaining their splits, and rowing at a stroke rating of at least 26 to 28.
Let us know how you do! Post your results to Comments.