September Challenge: Rope and Row

Time for a new nemesis.  Actually two of them, but unlike last month, they aren’t related this time.

Weakness #1: double unders

I am VERY inconsistent on the jump rope: some days I feel good, other days I can barely get through singles.  Even on my best days I can only get a few double unders.  I need to crack down and get that action firmly ingrained in my neurons.

Current double under PR: 12 unbroken

Goal, by September 30th: 50 unbroken

My plan:

I will practice my double unders at least 5 days a week (preferably EVERY day, but life happens, and I want to be realistic and give myself a little leeway).  Each week, I will assign myself a certain number of double unders I have to accomplish in that day.  They don’t have to be unbroken and I can break it up throughout the day if necessary.  The number will increase each week:

Week 1: 50 double unders per day
Week 2: 100 double unders per day
Week 3: 150 double unders per day
Week 4: 200 double unders per day

In total, that’s 2500 double unders for the month of September.  Am I crazy?!  We’ll see.  I’m feeling pretty confident after August. :)

Weakness #2: rowing

Being short + poor lat strength = excruciatingly slow row times.  In WODs, I generally row around a 2:45/500M pace.  It pains me to even write that.  When I’m doing a time trial, I can be a little faster, but even my sprint is abysmal.  Time to fix that!

Current 1000M row PR: 4:52.8

Goal, by September 30th: 4:40
(stretch goal: 4:30)

My plan:

I will go into the gym twice a week for extra rowing work, alternating between these two workouts:

Workout 1: Tabata intervals (8x 20 sec max effort, 10 sec rest)
Workout 2: 4x500M, 1 min rest between rounds

Along the way, I’ll be working on optimizing my rowing technique.  Since rowing improvement isn’t as straightforward as something like double unders, I may end up changing aspects of my plan, but I will still row at least twice a week on top of my regular WODs.

If you have a weakness that you’re tired of having, make a plan and turn it into a strength this month!