Garage Games WOD 5
20 Toes To Bar
40 Burpees-Jump 12 inches off the ground at the top of each rep.
50 Box Jumps 24/20
Our Resident Row Master Dave Churbuck Posted Some Rowing Wisdom In The Comments And I Wanted To Be Sure All Had A Look:
Some suggestions for fellow rowers working on the Fall Rowing Challenge:
There are two personal awards given by Concept2 for completing the Challenge (little pins, certificates, etc.). One for 100,000 meters between 9/15-10/15 and another for 200,000. We need at least ten people to row 100K each. So do the math and break it into bite size pieces:
100,000 divided by 30 is 3,333 meters per day. Since C3 is closed on Sunday, and unless you own an erg of your own, that means 3,900 meters per day for 26 days — so what the heck, call it 4,000 meters a day to get the job done.
Here’s how to get half of these meters knocked off through force of habit. Get on an erg five minutes early and pull 1000 meters. After the WOD, do it again for 1K. You don’t need to kill yourself. A meter is a meter. So there’s half of your daily allotment racked up warming up and cooling down.
Where does the other 2K come from? Well, that’s why they call it a “Challenge.” You can go nuts and finish the day with a 2K piece, or, you can find a day during the week when you can fit in TWO workouts — the normal WOD and a rowing-only session (try to space them as far apart as possible). Take that rowing-only workout and settle in to bank some serious meters.
Long erg pieces are misery if your butt isn’t conditioned to sitting on the seat. Pads make it worse. Give it some time and your ischial protrubances — aka your Butt Bones — will settle down and you’ll be able to spend up an hour at a time on the Wheel of Pain.
Long erg pieces are harder on your mind than anything else. To keep from going crazy bring music and set of sweat-proof headphones/earbuds. I tend to favor Industrial Metal, Techno, etc. Anything with a good driving beat. Stuff like James Taylor will not inspire you to row hard. Trust me. I had a mix tape with “Fire and Rain” on it and it was a total buzzkiller.
To make the long workout a bit of a challenge try rowing “on the fives” giving an extra hard ten strokes — called a Power Ten — every time you roll past another 500 or 1000 meters. In other words, hammer hard for ten strokes at 1,000, 1500, 2000, 2500, etc.
The big four distances that are ranked by Concept2 are the 5K, 30 minute, 10K, and 1 hour pieces. You can see what someone your age is doing on the Concept2 ranking page.
For example, I just checked out 10K times for heavyweight men between 50 and 59 years old. Some lunatic named Nick Rockcliff in Tadcaster England did 10,000 meters in 35 minutes and 19 seconds. I did a 10K last week in 38:20 and am now ranked 47th in the world in my class.
Using the Concept2 pace calculator….
…I can figure out that Rockcliff averaged a 1:45 split to get on top of the 10k rankings. Now, the next time I sit down to pull 10K I’ll know that my current pace of 1:55 has a long way to go before I’ll be breathing down Rockcliff’s neck.
Other tricks for long pieces (other than music, racing, power-tens on the fives) include sprinting during specific songs on your ipod, breaking the piece down into small chunks — row light for 500 meters and crank hard for the next 500, etc.
Trust me — combine the rowing challenge with the nutrition challenge and you are going to kick your fitness into a whole new level. The ergometer is THE machine used by sports research scientists to accurately measure fitness. No other machine will to hit as many muscle groups as efficiently as a rowing machine … including your face muscles from grimacing