Conditioning WOD 1/22/14: “Jackie” – 1k Row, 50 Thrusters, 30 Pull Ups – Post Time

Rowing WOD:

Jason Gee and Coach Pat getting after the rowing and thruster WOD last weekend at Not Your Average Joe's

Jason Gee and Coach Pat getting after the rowing and thruster WOD last weekend at Not Your Average Joe’s

“The Castle”

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio
  • Post Distance to Comments

Conditioning WOD:

“Jackie” – For Time …

1k Row

50 Thrusters (45# Barbell)

30 Pull Ups

  • Post Time and Average Split to Comments

Strength WOD:

30 GHD Sit Ups

Superset:

5 x :30 Handstand Hold

5 x 25 Sit Ups

As we head into our last month preparing for CRASH-B’s and the games, many athletes will need some extra time on the erg to focus on rhythm, timing, and overall form.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm and then apply it in competition.  Get in a solid warm up and hone your rowing skills in the Rowing WOD and then attack the Conditioning WOD with your new found efficiency and focus on form.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen” or the necessity to be fresh enough for the thrusters and pull ups in Jackie.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

When you attack Jackie pick a challenging split and stroke rating to hold, but make sure you’re able to remain efficient and fresh enough to perform the thrusters and pull ups and full intensity.  Try to focus on your rhythm and ratio to allow for breathing and recovery every single stroke.

Get after it and have a solid day of training!  We will re-test “Jackie” next week!

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5 thoughts on “Conditioning WOD 1/22/14: “Jackie” – 1k Row, 50 Thrusters, 30 Pull Ups – Post Time

  1. Whewwww, what a lady…

    RWOD: 5,296m, 1:59.4avg @23avg
    CWOD: “Jackie” – 7:58 Rx (1:47.8avg @28)

    Who’s giving this one a go? Do it, Do it.

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