Pacing with Stroke Rate

Got to the gym early so I could get in some rowing.

Warm-up

2 Rounds

  • 10 Reverse Hypers (210#)
  • 250m Row

I actually checked the drag factor on the rower for the first time today. Super easy too. It was at 123 where I usually set the damper (just below 5).

Row: Pacing & Engine

  • Interval 1
    • 4:00 at 20 s/m
    • 3:00 at 22
    • 2:00 at 24
  • 4:00 Rest
  • Interval 2
    • 2:00 at 20
    • 2:00 at 22
    • 2:00 at 24
    • 2:00 at 26
  • 4:00 Rest
  • Interval 3
    • 3:00 at 22
    • 2:00 at 24
    • 2:00 at 26
  • 4:00 Rest
  • Interval 4
    • 3:00 at 22
    • 1:00 at 24
    • 1:00 at 26
    • 1:00 at 28

That was actually really fun. Sure didn’t feel like I spent 30 minutes rowing because I was locked in on trying to keep the stroke rate and a corresponding pace. My goal was 2:02/500m and then with each increase of 2 strokes per minute the pace should drop 2 seconds.
rowing-wod-week2-session1

Total of 8,023 meters when including the warm-up. Couldn’t be happier with how that turned out for a first attempt at pacing through stroke rate. I did Crossover Symmetry Recovery before leaving the gym.

I finished up the reverse hyper after making some adjustments. Upgraded to a 1″ pipe to support the weight, which is much sturdier than the 3/4″ I had at first and I’m using in the back to support the platform. It was nice that I already had the platform created from before. All I did to it was cut the notches where it sits on the pipes, screwed in some PVC for handles, and spray glued on padding (3/4″ puzzle mat + yoga mat). Pretty happy with the way it turned out.

Rogue’s rack attached reverse hyper runs about $600 and bolts on. This sucker was less than $100 and is easy to put up and take down.

Back at the gym for the 4:30 class.

Warm-up

  • PVC pass-thrus
  • Shoulder stretching
  • PVC OHS
  • Hamstring stretching

Strength

Push Press

  • 10×45#
  • 6×95#
  • 3×135#
  • 3×155#
  • 3×175#
  • 3×185#
  • 3×195#
  • 3×205#
  • 3×215# (PR)

Put the belt on starting with 175#. Rested about 2-2:30 between sets. Beat my old triple by 3#.

Conditioning

10 Cycles (continue AMRAP)

  • 45s AMRAP
    • 5 Burpees
    • 10 Wall Balls (20#, 10′)
  • 15s Rest

That 15 seconds was just enough to keep pushing the gas. After getting 1 round plus an extra rep for the first few rounds that turned into my goal for the rest of the way. Kept at it and then got 1+3 extra reps in the final round for a total of 10 rounds plus 12 reps.

Lil’ GHD “Annie”

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 GHD Sit-ups

Last time I did this it was 7:11. Didn’t feel like I was cruising today, but crushed it with a 6:04. I split up the first 3 rounds of GHDs into 15-10, 12-8, and 9-6. Maybe my rest was shorter for those breaks. All dubs were unbroken.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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