Rowing WOD:

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!

Rowing WOD:

Athletes warming up at the RRL last weekend

5 x 800m w/ 2min Rest

1st @2k Pace (w/ Start)

2nd @2k+3

3rd @2k+2

4th @2k+1

5th @2k

• Choose split based off of last Tuesday’s Rowing WOD.
• Should you go faster or slower having done another 2k?
• Post Average Split for Each to Comments.

Strength WOD:

6×3 Back Squat

• Post Loads to Comments

Conditioning WOD:

“13.1”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45/75 pound Snatch, 30 reps
30 Burpees
75/135 pound Snatch, 30 reps
20 Burpees
100/165 pound Snatch, 30 reps
10 burpees
120/210 pound Snatch, as many reps as possible

• Post Number of Reps to Comments.

Some of our best results are found when training at high intensity.  In order to develop 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.  Use the first piece to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all five pieces.  Write down the splits you would like to hold (ex: 2:00, 2:03, 2:02, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

Afterwards get in some good mobility and make sure you’re moving well and recovered for the Back Squats.  Give them all you’ve got.  I put in 13.1 in case you aren’t able to row or you have lots of time on your hand.  I’m really looking forward to retesting it, so have fun and get after it!