Apr 9, 2012

Posted: April 9, 2012 in Concept2, CrossFit Rowing, Interesting Link, Virtual Team, WOD

Easter is over and Passover is in full swing. I hope everyone’s nutrition is dialed in for the week. CrossFit Rowing is posting 5 assessment tests for this week. It’s time to see where you are with some benchmarks.

CrossFit Rowing WOD

5K – Assessment week.

My current PR for the 5K is 20:25, but I’ve only tried it once in the year that I’ve been rowing. I should beat that easily today.

World Erg Challenge – Last week!

March 15th – April 15th – Team challenge for cumulative meters.

CrossFit Endurance – Tues/Thurs/Sat

C2 Row (TUE): 3 x (250m + 500m + 750m)

Concept 2 WOD

5000m with rate changes every 1000m: 22-26-22-26-22

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.

Interesting Link

What you should know about presses – LINK

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