Rowing WOD 2/11/14: 8x250m w/ 45sec Rest – Post Splits

Rowing WOD:

The Ladies getting after their last 2k at the Renegade Rowing League in January!

The Ladies getting after their last 2k at the Renegade Rowing League in January!

8 x 250m w/ 45 seconds Rest

  • Race Pace!
  • Execute like Race Plan
  • Post Race Plan and Splits to Comments

Conditioning WOD:


8 Wall Balls (20/14 lbs.)

8 Slam Balls (20/10 lbs.)

200m Run

Strength WOD:


5×5 Toes to Bar

5×5 GHD Hip Extensions

The Open starts at the end of the month and it is time to start thinking about your game plan for certain WODs.  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.

This Sunday, February 16th, we will be testing our 2k at the World Indoor Rowing Championships otherwise known as CRASH-B’s.  If you’re in the Boston Area come cheer on all the rowers at Boston University’s Agganis Arena.  If you’re an athlete from out-of-town and would like to come checkout CrossFit Boston and Renegade Rowing, please let us know in the comments and we’ll set something up.  Our gym is located at 114 Western Ave in Allston, MA directly across from Harvard Business School.  Hope to see you this weekend!

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row every piece just as you would during your 2k this weekend.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Use the mental cues that you practiced last week to be positive and attack!  You want to be in control of your 2k, embrace the pain, and enjoy the glory.  It all starts here.  Final preparation.  Do it!

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