"2K Row"
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If you're not falling off of the rower when you're finished, you didn't go hard enough.
Find a pace and stick to it. This is not a sprint (in the beginning), so choose your pace wisely.
Thank you for all of your well wishes. We were excited to go and represent OTG. We did our best and are proud of what we got accomplished. It was a terrific experience. One we hope ALL of our OTG students become a part of in the future.
The atmosphere was electric and invigorating. The warm-up and preparation give new meaning to the saying 3-2-1..GO!
Tuesday, May 26, 2009
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11 comments:
Just what I wanted to see, hope your back is strong Nick cause I'm not getting of the ground after this one!
Back is 100% E, looking forward to picking you up - Get some!
This weekend was by far the most fun and inspiring weekend I've had in a while, probably ever. Going up there and competing with everyone in our group was awesome, and everyone killed it from our group. I just wanted to thank everyone: Nick, Mark, Eric, Brett, Justin, Stacey and Tiff for taking me under their wing and making everything possible. Who knows what I would have been doing the last three months and the next years to come without you guys.
Paul, feel free to give some pointers here, didn't you do a little rowing in your day? Share the knowledge.
Thanks everyone for a great weekend!
Mark, we are so proud of you!! I still get nervous when you go out and do these things but time and time again you prove there is nothing for me to worry about. You are a great role model for the kids and who knows maybe they will be out there someday!
Nick, Justin,Brett and Joe, way to go! All of you did great! I felt like the proud team mom watching her boys come of the field!!
Tiff and Eric where would any of us be without our support team, from cheering and coaching to taking pics and entertaining Dylan, we couldn't and wouldn't want to do it without you.
I sometimes can't believe how lucky I am to have ALL of you, every client, be apart of our life. Thanks for all you do and know if there is ever anything anyone needs we will be here!!
Eric,
It has been a while, and we didn't do that much Erg work, we did more rowing on the water.
For form, I have never read any articles on good Crossfit Erg form, I do what I remember.
Stay long, LONG on the rows, lean over at the beginning of the row and reach a little, lock out the arms. I have seen people stay more straight when approaching the beginning of the pull, but that causes your feet to ride up under your butt more, and you to start more on your toes, which can cause you to jump off your seat. Plus, I feel like I have more power when more of my feet are flat.
The pull should be legs, then back, then finish with the arms. I don't lean back at the end of the pull too much, but I don't finish straight up and down.
I try to row long and at a slower pace, then trying to go too fast. It requires more power, but I'd rather be rowing 28 per minute then 33 or 34, I find I lose steam faster at that higher pace.
For 2K strategy, do NOT completely gas the first 500. Start off with a power 10 to get yourself moving, then settle into your pace. You should choose a pace that is 90% or so of your max effort 500m, and hold that pace for the first 500. Do not start off 5 seconds below, and finish 5 seconds above that pace, try and hold it steady. So if you are shooting for a 1:44, try and maintain a 1:44 the entire 500. Keep in mind, that you want to try and finish the 2k at that same pace as the first 500, so your 2nd and 3rd 500s should be a gear slower than the first and last.
Feel free to use "power 5s" and "power 10s" if you want. Those are all out strokes, as hard as you can pull. I will pull a power 5 or power 10 as I cross each 500m if I feel like I need to add time. For example, I may pull a power 5 at 500 and 1000 to try and pull that pace up a bit. I don't just do them when I want to, I keep them to the 500 boundaries, this allows me to not watch the clock. You can burn out, so use them wisely.
The last 500, I try to pick it up, and then demolish the last 300. I will quicken my pace to make up for the power that I drained, but you do anything to try and beat your first 500. If you stay too long at the end, you may not have enough power, so you have to do more reps per minute to try and make up for it.
I keep track in my head as I go. 50 pulls is about 500m. It NEVER is exact, but you know you will be between 400 and 500 once you count to 50. I look up once I hit 50, then try and finish strong. Once I hit 500M, I reset and start counting from 0 again. This is a good way to know you are into that last 300, and when those power 5s and 10s are coming.
Anyway, good luck.
Keep in mind, I have only done 6-8 2ks in the last 6 months, and 3-4 5k rows, and I have never been to a Crossfit rowing clinic or Erg training, so take it with a grain of salt.
Bottom line, you HAVE to go faster at the finish, you WON'T have enough power to make up your time. You SHOULD use power 5s and 10s on the 500s, it guarantees that you don't leave anything good in the tank.
DAMN! I got KILLED in traffic today, and could not get there. It took over 1 hour to get near my house (normally a 25 - 30 minute drive). What the hell are people doing at 3:30 in the afternoon!!?? I KNOW everyone's not going to Crossfit!
Post your times, I'm curious to see what everyone gets.
l8
Congrats to everyone that went to compete, and cheer on, the OTG family! All of you are amazing athletes and even more so to be able to endure those kind of workouts in that kind of atmosphere. Crossfit is truely humbling..I look forward to the opportunity to get my butt kicked next year:-)
Hey Paul, thanks for the help, I need a lot of work but got a 7:28. Not bad for my first one, next time I'm gunning for Mark.
Oh before I forget, Dom, Mark says we only have good inmates, none of those murders and tree jumpers! Only if he knew the truth!
Hey E, 7:28 isn't bad at all, my current PR is 7:19. If you want to torture yourself, row a 5k a few times, then the 2k will look a LOT easier, and you'll also be more comfortable with how to pace yourself.
l8
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