Rowing WOD 11/9/13:
6 x 2min On, 1min Off as follows:
2′ @ 20 s/m (+9 sec above 2k avg split)
1′ rest
2′ @ 22 s/m (+7 sec above 2k avg split)
1′ rest
2′ @ 24 s/m (2k split +5)
1′ rest
2′ @ 26 s/m (2k+3)
1′ rest
2′ @ 28 s/m (2k+1)
1′ rest
2′ @ 30 s/m (2k)
The Renegade Rowing Club will be starting Monday, December 2nd at 6:30pm at CrossFit Boston. Winter training will take place every Monday leading up to CRASH-B’s in February. Do you have what it takes?
Can you believe it’s almost Thanksgiving? There are holiday cups at Starbucks, decorations up in stores, and I might have even heard some holiday music on the radio. The best part of it all is that CRASH-B’s is right around the corner. Yes, they may not be until February, but time flies over the holidays. So kick off winter training today and continue to perfect your technique, hone your 2k tactics, and build your confidence to crush that erg every single week until CRASH-B’s. If you want to join us just follow along and fit a few Rowing WODs in every week, along with your normal training and lifting in the gym. Choose WODs that will build upon your weaknesses and don’t be afraid to crush your favorites.
Think about the three key skills to rowing on and off the water. Posture, Control, and Connection. Really control the stroke rating and fight for the prescribed split. Be smooth and be consistent every stroke. During the rest paddle in slow motion, really emphasizing and thinking about the timing of the stroke and where your body is in space.
Pat at 2010 CRASH-B Sprints from Coach Pat on Vimeo.
Renegade Rowing 
Coordinating slow s/m while maintaining prescribed pressure eludes me – don’t know whether to pull harder or pull longer or both. When I get my rythem correct pressure is way off and vice versa.
Theoretical 2K pace was 1:55
12:00. 2,976. 2:00.9. 24s/m
458. 2:11.(wanted 2.04) 20
486. 2:03.4(wanted 2:02) 22
490. 2:02.4(got confused- got what i wanted 2.02). 24
498. 2:00.4. 26
516. 1:56.2. 28
528. 1:53.6. 29
Nice work Ward. It looks like you achieved the overall goal, but I understand your trouble. That’s exactly what this workout was designed for. Once you can figure out how to vary your pressure at the same stroke rating you’ll be able to game a workout or race more effectively/efficiently. Sometimes it’s ok to vary the length of your stroke, but keeping working on varying how hard you push. Nice work!
Working from a 2:00 split. 2:10.1 @ 20, 2:07.6 @ 22, 2:06.0 @ 24, 2:03.9 @ 26, 2:01.9 @ 28, 2:00.0 @ 30.
solid execution Larry! Keep pushing!