Rowing information for my teammates

When I first started at 26.2 CrossFit my coaches had me row more than run. Yeah. I was that bad at running. And when I first started rowing, I was that bad at rowing but I took to it right away, never giving up and here I am today, a rowing fool at Guns Out CrossFit.IMG_7931.JPG

Over the last few weeks some of my teammates have asked me about my rowing. Here is some basic information that I return to again and again to help me improve my rowing. 

  • Concept 2 is the first go to for beginning at the beginning. I go there a lot to read and reread. Be sure to check out all of the links under the TRAINING section. 
  • Angela Hart is my favorite go to on YouTube. I watch her videos over and over again. She explains things in a really great way that work for my brain. Her explanation about the DAMPER SETTINGS being similar to the gears on a bike was really helpful and I still experiment with settings depending upon what I want to accomplish in a Rowing WoD. 

Please be encouraged to truly take your time with the Concept 2 site first. Sign up for the LogBook at the top of the page. You can keep track of your training there, online.

Too often, I forget to use the log book unless it is for an Online Challenges or any row where I can get a ranking, like today. That said, please note #ImNotLast

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Good Luck and Great Rowing!

141/365

Fourteen Minutes? Who did that?

IMG_7865I set the machine for a one hour and fifteen minute row. Well, I thought I set it for that length of time until viewing the details at the end of the row. Evidently I need to wear my glasses when setting my plans in the future. 

My goal was to experiment with a rowing strategy for the upcoming 2017 Summer Solstice Challenge by  Concept 2.  By adding the 97 meters to make it a half-marathon, it will be a new personal record for me.

My times were a bit sluggish today. I have been experimenting with rowing at different times during the day while building up endurance for the distance. Where I lost time fiddling with my iPhone, trying to get the music straightened out after I rowed the first 6k, made the biggest difference in my strokes per minute. 

It was not a bad row overall. It ended up being rather revelatory and encouraging in spite of the one minute loss in programming time and the iPhone music mishap.

I will not make those same errors again. Well, I will make a good faith effort to not do them again.

135/365

 

A Best WoD Day Ever: Don’t Hate

Last night Coach Charles posted the WoD for today and I got so excited about it because three of the four MetCons are things I love to do! 

“Don’t Hate”
1 mile run for time
200 DU’s for time
2000 m row for time
50 cal bike for time
Any order. Just get er done!

The order I chose to follow was how it came up on WoDify: FullSizeRender

RUN: The only adaptation for me was I pushed Charlie R. in his stroller while running. He did not really slow me down that much since I Granny-shuffle anyway. Probably I could have walked it faster but he seemed to enjoy my speed as I went down the hills… both ways… 

The amazing thing was my desire to run today. All I could keep thinking about was how shocked my Teammates from 26.2 CrossFit would have been to see the fire in my soul for running today. And it really made me happy to know that running is part of me now. 

Yayeee!

ROW: Yeah Baby! It is definitely my passion. 

BIKE: Meh. Not my favorite, especially after pushing the stroller and then rowing. But I did not die so all is well.

DOUBLE UNDERS: These I cannot do yet, so stick with Single Unders. I dread having to double the count so use a CrossRope 1/2 pound rope to justify sticking with the 200 count. Using the heavier CrossRopes is going to pay off soon, I hope!

I am always the last to finish whatever it is to be done. Today was no different. But I was so excited to do each MetCon as best I could and that is what I did. Today was simply a #BestWoDDayEver at Guns Out CrossFit in Montgomery, Alabama.

Thanks to all of my teammates and my especially to my Coach, Happy Birthday Charles, for the encouragement to keep going and Git ‘er done!  

129/365

17.4 is did, done and over!

Today was a great WoD for me. After a bout of bronchitis and then getting gobbed smacked last Wednesday with a horrific sinus headache and sinusitis I was not sure how well I could do much of anything today but today was my day.

Saturday I did a thirteen minute test run doing 25’s in deadlifts, wall balls, calorie row, and push press from the 17.4 Masters scaled. I managed to get to three failed attempts with the 45lb push press and had to drop to a 35# bar. (I have a problem with my shoulder.)

Today I did all 55 in the deadlifts and wall balls, then made it to the 24 cal in the row. My breathing was the best it has been in about six weeks time. It was good enough for me to be fairly steady for the entire thirteen minutes.  My only falter was my arms just quit moving at the 22 cal on the row. It made me laugh a little because I was thinking what the heck just happened to my arms? I’ve got to make it to 25 cal!!!

Thank goodness my Coach Charles yelled, “DON’T STOP! KEEP ROWING!” 

I just barely made it to the 24 cal.

Oh well. I know I did my best. Way better than last year. 

51/365

The Spirit of Guns Out CrossFit

My teammates, all of them younger than me and way more involved in competitions than I am, had a friendly back and forth guessing game as to when and what this year’s CrossFit Games repeat WoD would be.

…And as competitive teammates sometimes are there was a little friendly WoD wager regarding what the winner would choose as a WoD for the loser to do. 

…And of course there was an upping of the WoD ante as the final results played out in the process last week.

Then today was the day of reckoning. (dun-dun-dun!)

In exemplary fashion, Johnny-The Winner worked out with Keith-The Loser in an unquestionable show of Esprit de Corps.

I love my teammates. 

49/365