Rowing WOD 8/24:

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

All week we’ve been focused on initiating with the legs and connecting our feet to our hands with a solid core.  To make it through a full 2k Race we must keep that focus and be turned on every stroke.  In a couple of weeks we’ll be retesting our 2k, so put the effort in now to hit the splits you want to see during your retest.

This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

Post your fastest and slowest times!

Rowing WOD 8/17:

5 x 800m Row

w/ 2min Rest

1st @24 S/M

2nd @26 S/M

3rd @28 S/M

4th @30 S/M

5th @32 S/M

Intensity and focus is what gets results.  In order to develop and grow as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 800m of work and 2 minutes of rest.  While the stroke rating starts out low, there should be a focus on power per stroke and solid intensity across all five pieces.  The increasing stroke rating will give you a chance to see where you’re most effective.  Ideally whenever the stroke rating is increased the split should decrease.

This week we’ve focused on finding and rowing with ratio to be efficient, breathe, and have good rhythm.  Put that ratio to work here.  It should change from about 1:3 (1 on the drive, 3 on the recovery) at 24 strokes per minute to about 1:2, or closer to 1:1, by the time you hit the last piece at a 32 stroke rating.  No matter what try to bring your average split down each piece.  When the stroke rating goes up you should be going faster.

Post your Average 500m Splits for each piece to comments.

Competitors hit some awesome Rowing WODs at the Beantown Throwdown yesterday including FGB!

Rowing WOD 8/13:

Ratio Shifts

3 x 10min w/ 3min Rest

Row each 10min as follows

4min @ 2k + 20

1min @ 2k + 16 (Keeping Same Stroke Rating)

4min @ 2k + 18

1min @ 2k + 14 (Keeping Same Stroke Rating)

When competing in a Rowing WOD where multiple exercises, like the Olympic lifts, thrusters, pull ups, or burpees, are combined with rowing, it helps to be able to control your effort level.  In order to control your effort level on the erg but remain efficient and get the most out of each stroke, you need to learn ratio.  Controlling ratio allows you to row at the same stroke rating but vary how much effort or pressure you put out. 

For instance, if you’re the first athlete on a team to row a relay that involves rowing and clean and jerks you’ll want to go out hard for the first 7-10 strokes but then settle by doing a ratio shift to give yourself time to breathe and prepare to hop off and lift heavy.  If you do a proper ratio shift you can keep your split from jumping up while getting more time on the recovery to breathe.

Today’s Rowing WOD is all about perfecting the ratio shift needed to settle into a piece but remain efficient and keep the power on.  The intensity of today’s wod is more of a steady state pressure, but you want to be precise with your split and stroke rating.  Just because it may seem light doesn’t mean you should allow your split to wander all over the place.  For the first 4min hold a pace that is 20 split seconds faster than your best 2k split.  It’s only acceptable to row at splits of +/-1 second off that pace.  Note what stroke rating is required to hold that pace and then keep that stroke rating as you do a ratio shift to row a pace of 2k+16 for the next minute.  After the first five minutes you can let the stroke rating change as you settle into a pace of 2k+18 for 4min.  Then finish with that same stroke rating as you row the last minute at 2k+14.  You’ll repeat this process for a total of 3 ten minute pieces.  Each piece try to dial in that ratio shift a little better.

So, how do you actually do a ratio shift?  Well to maintain the same stroke rating but pull a lower split you’ll need to put more pressure into the handle but slow down the recovery.  A proper ratio shift is done by pushing more with the legs, maintaining quick/smooth hands through the finish, and slowing down the seat as you slide forward to take the next stroke.  Remember you never want to pause at the finish or the catch.  The handle should continuously move but you can vary its speed.  That is the key to developing ratio.  With good ratio you will take more time on the recovery and less time on the drive.  You can think of it as doing more work but taking more rest accordingly.

Consistency and Efficiency are the name of the game.

Comment with your Experience!