Since there were only 3 people in the class today we were given a choice: the pacer test/beep test or rowing. We chose the row and ended up having to do 5000m on resistance setting 6. Before this morning, the longest distance I’d completed on the rowing machine was 3000m so this was going to be a challenge. Our coach said we should aim to finish in around 18 minutes. My pace for 3000m put me closer to 20 minutes.
Before we started he gave us some useful tips:
- The start of the row should be like a seated deadlift – keep the arms straight and push back with the legs.
- Once the legs are nearly fully extended, lean back slightly and pull the arms towards the chest to complete the pull.
- The recovery is the same motion in reverse.
- Make sure you don’t hunch your back during the stroke – engage your core to prevent this from occurring.
The first 3000m were not too bad. I stayed on a 4min per km pace. After that it became patchy. Some stretches were good, others not so much. I finished in 20 min 30 sec. So now I have another benchmark to beat.
We finished the class with the following:
I didn’t use the Rx weight for the thrusters. I bailed on that and went with 75#. By the end I was flat on the floor – exhausted and drenched in sweat. Just another day in the box :-).