Day 152: 500 meter ROW for time

Friday; July 4th, 2014 - the Wall @ ROCK JUNGLE (West End)

Warm-Up:

MOBILITY:
- Lacrosse BALL to BUM <- Edward's "Technical Term"  [2 Minute/Side]

RUN 400 meter (BUS STOP AND BACK)  SLOW

THEN 2 ROUNDS:
-  ROW 200 meter (FAST)
-  10 PUSH PRESS with Bar
-  12 meter INCH WORM
-  12 meter CRAB WALK


SKILL:

7 MINUTE to BUILD to  75% of 1 RM PUSH PRESS

THEN   EMOM  x 15 MINUTE

Minute 1:  6 PUSH PRESS @75%
Minute 2:  3 DIPS
Minute 3:  45 second PLANK (high)


WOD:

-  ROW 500 meter (FOR TIME)


Today Coach:  Edward


My Thoughts:
As soon as I walked in, I looked toward the Wall and I was excited about the WOD!  Rowing, one of my favorite (and perhaps one of my strengths).   I figured it shouldn't be too hard.  However, Edward did mention that if we are to think that it would be easy; we should reconsider that fact.   Hmmm...  I ponder as he mention this before we started.

Warm-Up;
Decided  I would go for a run, it was only 400 meter.  Heck, I'm planning on doing the Color Me Rad - 5K tomorrow.  Run or Walk..  Haven't trained much and have been playing with the idea of selling my bib.   Decisions, decisions...    Sorry, I digress.    It was a slow run to warm up.  And as usual; complete sweat-a-thon after the warm-up.   CRAB WALK  took a toll on my right shoulder.  Hmm, hope that's not a sign of bad things to come.  I've notice that I've been favoring that side of my body.   Will make sure use the lacross ball on that side post WOD today.   And I need to consult my Supple Leopard reference guide.

SKILL;
PUSH PRESS; haven't done this for a lone time, let alone know what my 1 RM (Rep Max) is.   Ended up using 95 lbs for the EMOM.  I did managed to get to a higher weight, but with only 7 minutes to build to it...  decided to go with heavy, but not killing weight.    DIPS, used the machine for that instead of the RINGS.   PLANKS; 45 seconds is a long time.. And worst, the you only get that 15 seconds of rest BEFORE the 6 PUSH PRESS begins.  Not a lot of time to rest.   Found it really taxing on the shoulders.

WOD;
I can see why Edward said what he said bout the 500 meter ROW.  After the SKILL portion, you shoulders and arms should be taxed.   Edward gave the class a demo and technique for rowing.   He did advise the class that the first 15 seconds of rowing; you'll feel like a Rock Star.  The next 15 seconds; you'll feel that a "change of gear" has occurred and your energy will have drop.  Then after that; you'll feel like you been hit in the gut for the remainder of the row.   The goal is to go flat out and do this for time.  Technique is an important factor.  Keeping the back straight, and not hunch over while rowing. 
As for me, I decided to use my own technique.  Start off @85% of my maximum row for the first bit (~250 meters), and then increase my pace to 100%.  At this rate, when you hit the 100%, your pace should be a few more strokes/second than before.    My initial stroke/second was ~37.  The latter part was about ~39 to 40.    So, the question is.. was this a good idea as oppose to going flat out in the beginning and dying part way...   I'll let you decide...   

500 meter row for time:  1 minute and 34 seconds

WOD Results @ 10:30 AM; Name, Time

Remember to stay consistent in your training and tackle one WOD at a time!!