Jason just checking Ellie knows how far she has to go!
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Pic: Angela Clancy.

WoD: "Up Ship Creek"

Row 500m

Rest 3 Mins between rounds

Days like these are good for the soul. They are also very much needed in a good strength & conditioning program. Not all single modality days are reserved just for the strength days. In order to push our fitness levels moving forward we need to put ourselves in uncomfortable positions. Rowing intervals are one way of doing just that.
We all love to hate these days. In the middle of it you will be wondering why you are putting yourself through it. But come the end of it you will feel accomplished and awesome!!
Goal wise we MUST get after each round. We will always get 3 minutes of rest. That is a given. With this in mind go look up your current personal record time (PR) for a 500m effort. Then add on 5-8 seconds. This is your goal time. For example, if your best ever time is 1:32 then today your goal is around the 1:37 - 1:40 timeframe. If you think this is going to be unattainable then add on 2-3 more seconds so your target would be your PR + 7-10 seconds. By all means if you think you can breathe fire & you believe you can go faster on EVERY round then you have at it!
What this will mean that the first round will not hurt as much as you think it will do. It's the next 3 rounds that will tell a beautiful story.
Hold the standards. Form is priority as always.
Scale as needed.
Stay Humble. Work Hard. Be Happy.

Post your TIME from each round to Beyond The Whiteboard.

Technique ALWAYS ALWAYS beats just flogging yourself!