Rowing WOD 12/23/13:
2 x 15′ w/ 5′ Rest
- 5′ @ 20 s/m
- 5′ @ 22
- 3′ @ 24
- 2′ @ 26
Saturday we crushed a 2k at the first race of the Renegade Rowing League. Results are in and can be found below. Many thanks to all those that competed, especially the rowers that joined us from North Shore CrossFit, Community Rowing Inc., and CrossFit Full Potential! We had a total of 20 athletes including the Renegade Rowing Club throwdown head to head over 2,000m on the Concept2 Ergometer. We held three heats with the women competing first and the men competing in the second and third heats. Everyone had a blast and the winner of each event got one of the new Renegade Rowing T-Shirts.
Today’s Rowing WOD is a chance to work on Rhythm and Timing while building some aerobic endurance. In long chippers rowing can be used as active recovery and a chance to catch your breath. Try to find the efficient rhythm and consistent pressure you’ll need to recover mid WOD. Every five minutes the rating will change to keep you focused. Try to fix one part of your stroke each five minutes. Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored. In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases.
Post your distance rowed each piece!