Rowing WOD 5/14/13:

When should you break the elbow? Learn more about the stroke at CrossFit Boston June 8-9!

Max Pressure

2 x 1k w/ 4:00 Rest

2 x 500m w/ 2:00 Rest

2 x 250m w/ 1:00 Rest

Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it?  Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff?  Well snap out of it and hit that WOD hard next time.  High Intensity is your ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Regionals is currently underway and we will be performing “Jackie” tomorrow for those competitors looking to dial in their strategy.  It will also be a good opportunity for everyone else to benchmark themselves against some of the top athletes around the world.  As you finish each piece today think about how you feel and if you’d be able to hop off and crush thrusters and pull ups.  Use today to come up with your goal split for “Jackie” tomorrow.

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 4min rest, 1k, 4min rest, 500m, 2min rest, 500m, 2min rest, 250m, 1min rest, 250m, 1min rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and s/m) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

• Post your average 500m splits to comments.

Props to the Wayland-Weston Men’s 3V8+ and 2V4+ for pushing it this weekend at the Lowell Invitational Regatta!