Chef HK, Laurie and Theresa look fierce during their "piece".
Today's workout is equal parts mental and physical toughness. To stare down ten 100m sprints on the erg is no small feat. Rowing pieces (that's what we Crew nerds call rowing workouts) can make us want to vomit, cry, yell, or just plain quit. Don't worry, your coaches won't bat an eye at anything you do on the erg, except quit.
Shane Farmer heads up the CrossFit Rowing specialty training. He has a great website presence through his own Darkhorse Rowing program. He wrote a blog on the mental preparation we should use to make us better rowers. Here's what he says about developing mental toughness on the erg.
Unless you are a competitive rower, rowing is underutilized in your training. It's understandable since it is one of the hardest sports that exist. Rowing requires skill, power, endurance, and pain tolerance, but it also requires concentration, focus, and willpower. No matter what your experience level is, there is no doubt rowing requires mental toughness.
10 x 100m Row
Rest 2 mins between efforts
Aim for a PR attempt for one of your intervals. A good pacing plan is:
Intervals 1-2: 1K split
Intervals 2-4: 500m split
Intervals 5-7: PR attempts
Intervals 8-10: 500m split
Cashout: 100 sit-ups for time
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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