Thursday, April 1, 2010
Wednesday, March 31, 2010 at 08:32PM 
WOD for Thursday:
2K Row
Muscle-up Practice
1.) Advanced- 3 attempts of max reps (rest 3 minutes in between each set)
2.) Intermediate- Have a muscle-up, but unable to do consecutive ones- work on transition and form
3.) Beginner- Kipping Pull-up technique;and/or Ring Dips/Bar Dips (We will determine how to approach these based on level)
Post 2K row time to comments.
Meghan’s Advice for approaching a 2K:
This is a look into my mind and how I approach each 2k race. It is important to go into it with a game plan because your body is stronger then your mind. By having a race plan you are giving your mind something to think about, a job to do. This will allow your body to perform to its best ability and you to walk into the piece with confidence, focus and goals.
First off pick a goal time and figure out the average split you need to hold to get that time: So for example to pull a 7:04:0 I would want to pull a 1:46 for my split:
Don’t Know where to Start with Your Goals- National Testing Team
First 500m
Starting 6 Strokes:Three Quarters, Half, Half, Three Quarter, Full, Full
Ten Strokes for a High Stroke Rate
Ten Strokes for Settling into Race
I usually settle into a Stroke Rate that is a little higher then the body of the piece will be, this also means that my split will probably be a second or two faster then my goal split/ time.
In the first 500m I am thinking about keeping my strokes light and quick to maintain that higher stroke rate.
What not to do: Blow it all out in the first 500m and think you will be able to maintain it… The first 500m is a foundation for the rest of your piece.
Second 500m
The Second 500m is about lengthening out your strokes and going through a check list of technical adjustments you may need to make. As you lengthen you may drop your stroke rate but always maintain your power and connection.
During these 500m your strokes should be powerful and efficient… This is also likely when things will start to burn a little.
My Technical Check List:
- · Apply Pressure through the Legs!
- · Early Arm and Body Prep from the Finish of the Stroke
- · Tight Core into the Catch
- · Grabbing with your lats and back to connect your legs to the chain
- · Squeezing your quads and shoulder to maintain your pressure all the way to the finish
- · Controlling the slide and maintain composure through the recovery
- · Keeping your hands up into the box
Third 500m
This is your 500m! This is when you attack. This is when your competition is at they low point…This is usually the part of the piece when I start telling myself the harder I go the faster I am finished
Keep the rate steady, the strokes powerful.
Focus on swinging through each stroke and maintaining pressure on the footboards.
Often during a piece my mind may try to wonder or worse focus on the pain. For me it is very important to be prepared to go through my technical point whenever I can to stay focused and maintain stroke efficiency; which will get me to the finish faster!
I may call some 10 Stroke pieces to focus on some of my Technical points.
Some of my favorites are “10 Strokes for:”
Leg Drive, Stroke Length, Squeezing Through to the Finish and Quick/Solid Catches.
Final 500m… Split into 2x250m
The last 500m is broken down into two 250m for me.
At the 500m to go mark I start to think about keeping my connection quick and trying the strokes consistent.
At 300m to I start to quicken my strokes, keeping them powerful but preparing for the sprint.
At the 250m to go I raise the stroke rate as high as I can efficiently raise it and drop my split as low as I can.
The last 250 is less then a minute. In my mind I can hold onto anything for ONE minute. This is your chance to lay it all out, leave nothing to doubt.
One last thing: DO NOT EVER STOP UNTIL THE METERS SAY 0m!!!
I hope this helps you go into this 2k with confidence and a solid mind set. If you have any questions post them below or I will see you in the gym!
