Rowing and Conditioning WOD 2/6/14: 10×1:00 On/ :45 Off; “Fran” – Post Splits and Time

Rowing WOD:

The RRC hitting a solid warmup before practice this week.

The RRC hitting a solid warmup before practice this week.

10 x 1:00 On, :45 Off

  • Goal Pace!!!
  • Post Goal Split for CRASH-B’s and Results to Comments.

Conditioning WOD:

“Fran”

21-15-9

Thrusters (95/75 lbs)

Pull Ups

  • Post Time to Comments.

Strength WOD:

5, 4, 3, 2, 1 Strict Knees To Elbows

1, 2, 3, 4, 5 GHD Sit Ups

then,

Max Handstand Hold

  • Post time in handstand to Comments.

Just over one week until CRASH-B’s!  You’ve been training hard all winter with a goal pace in mind.  Today is the day to attack it and dial it in.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Next weekend we will be testing our 2k at CRASH-B’s, the World Indoor Rowing Championships.  If you’re in Boston swing on by and say hi.  If not, crush a 2k in your hometown gym with a friend.

Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 2k.

Fran is a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Hit these next few days hard and then be ready to cruise into CRASH-B’s!

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3 thoughts on “Rowing and Conditioning WOD 2/6/14: 10×1:00 On/ :45 Off; “Fran” – Post Splits and Time

  1. 1. 1:34.3
    2. 1:37.7
    3. 1:39.6
    4. 1:39.0
    5. 1:39.0
    6. 1:39.3
    7. 1:39.3
    8. 1:38.6
    9. 1:32.0
    10. 1:32.0
    Avg 1:37.0

    Felt pretty solid on these. Really tried to crank it in the last 2 to work on my sprint a bit.

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