What is in the water on Amelia Island?
Warm Up:
Coaches Choice...
WOD: "Karen"
150 Wall Ball Shots for time
-scale as needed
...then
1 mile run
Time and BlOG Karen + 1 mile run
...then...when rested:
Bent Over Row - 3x10
GHD Sit Ups - 2x15
Rotator Cuff - External Rotations on ground - 2x25
3 comments:
Happy Birthday Martinique!!!!!!!
Happy B-Day Martinique! Have a great day...
I had some questions about the rowing in yesterday's WOD, so emailed Doug. This is his response, and he asked me to share it with everyone:
I was doing some thinking about the rowing drill we did tonight. I noticed while I was rowing, I was able to keep my per 500 m time steady, or my strokes per minute steady, not both. So, the point is to make our rowing more efficient? If I can hold both numbers steady, it makes my rowing efficient while helping me conserve energy so I can row for a longer period of time. Yes?
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> This is my thought--if I want to hold a 20 stroke/ minute rate, I would need to row 1x every 3 seconds. Does this mean the start of each pull happens every 3 sec? Then pull, and snap the bar back to your torso, and return to the front for another pull. Or, is it better to make each pull take 3 seconds?
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> And is it better to return quickly to the start of the row and pause at that point? Or, is it better to slow the return of the row so that it takes the remainder of the 3 seconds, and that way the motion never actually stops?
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> Or am I way over-thinking the whole thing? I know I didn't "get" the concept tonight, probably why I'm still thinking about it.
His Response:
So...yes....conservation of energy OR efficiency if the goal. (for our purposes...for now - roughly the same thing)
We always talk about Power output in the Sandbox. I personally do not feel CF does enough at explaining what exactly this is. However, every major athletic performance is measured in watts of output. So...as an experiment....one day...change your rower setting to watts and just see how long you can hold 200w. Remember...your little 60w light bulb that is burning "all day long"! :-)
Big pulls (1/2 sec) with a 2-3 second rest period 'should' allow your ATP stores enough time to 're-charge' and give you another contraction. Connecting to through your nervous system into your neuromuscular junction multiple times...'should' allow you to get into better technique positions....thus allowing the move to become more efficient.
For me as your Coach...20-24 is just a guess...I knew it was slower than EVERYONE is used to rowing at. Pulling a "deadlift" on each stroke with a large rest - is much more effiecient than taxing yourself 100% of the time with 30 s/p/m. At the higher rate....your body will NOT be able to re-oxygenate it's muscle cells for another contraction. This is what typically happens in the 400m or 800m run....if someone is going all out. At some point....they DON'T run out of gas.....they truly just cannot re-oxygenate the blood quick enough. As a result and CO2 takes over the blood and begins to shut the body down. The body wants to stay in balance....homeostasis.
Why am I saying all this???? The 'smoother' / more relaxed you can pull - the more power you will be able to put into each pull.
I am personally experimenting with a "stretch / reflex" on the bottom (closest to the fan) position of the stroke. In my mind....it would make sense to get a huge 'rebound' out of the bottom of the row and use the negative momentum/force - to put it into watts.
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