We are officially done with the 500m progression. I am however curious about what would happen if you went all in on a single 500m piece. AKA: how fast can you go for 500m…? This is a distance you now know intimately, so why not give it a shot?! Plus, good news is that such a peak into your capacity… Read more →
Category: Blog
1k for Time: Pull Harder
Here are some stats for you. Over the course of this 500m progression you have rowed 96 500m pieces and 48,000m. That is crazy. And awesome. That is in fact, crazy awesome. But seriously, that is A LOT of 500m pieces. Five hundred meter pieces are now your jam. Sweet. Wrap that up in a little bow and relish in… Read more →
Rhythm First, Speed Later
We are officially 7 weeks into this progression. I’m biased, but I’m a huge fan of these workouts. What I like about them: they’ve reminded me how crucial rhythm is both in establishing a pace and enjoying this whole act of rowing business. I was coaching this week and we came up with a brilliant, little nugget: It’s easier to… Read more →
500m Progression, Cycle 2
Sick of 500m pieces yet? I know, I know, that simply isn’t a thing. And good, because we’re only on round two of this experience. We do have one change from the first cycle: we’re starting at 8 x 500m instead of 6 x 500m. Why? Because this isn’t your first time at the 500m rodeo and you will be… Read more →
Make it Easy! But Seriously.
Welcome to week 4 of our 500m progression. Remember that time you thought 8 was a lot of 500m pieces…? Twelve is the new eight. And truth be told, I am 0% worried about you. You will be fine. Your tush might get a little grumpy at you, but other than that – you. will. be. fine. I want to… Read more →
Cool Your Jets
Welcome to week 3 of the 500m Progression! Same basic drill this week as last week except you just keep rowing… One thing I want you to focus on this week is trying to make this feel as easy as possible for as long as possible. Seems self-explanatory, no? But I get it. Working out, training, should be hard. You… Read more →
500m Prg Focal Points – Rhythm & Consistency
A couple things though I want you to think about on this first cycle… 1) Consistency. The beauty about establishing a customized pace to hold (versus just seeing how fast you can go 500m) is that it removes an element of question. You don’t have to worry about how fast you should be going because you know exactly how fast… Read more →
Breakdown of 500m Progression, Week 1
Welcome to week 1 of the new progression (which henceforth will be known as the 500m progression.) Theoretically you should have a 15 min piece as well as a 1k under your belt at this point. We’re holding onto that 15 min to retest at the end of all this 500m repeat business, but we’re going to use that 1k… Read more →
How to Row a 1k for Time & The New Progression
Last week was test #1 of our current progression. If you missed all the info for this particular rowing adventure check it out HERE and HERE. Next up on the agenda is a 1k test. We’re going to use this test primarily to gauge your pace throughout the progression. Specific paces are the best (until you’d really rather not know… Read more →
New Progression!
Weekly rowing workouts are back after a brief, Thailand induced, hiatus. And not only are they back, they are back with a whole new progression. Big things. Big – cardiovascular inducing, gross in that way this in unique to rowing – things. The idea for this cycle is borrowed from a fellow coach at CrossFit Verve, Paul Buono. I’m paraphrasing,… Read more →