Apr 13, 2012

Posted: April 13, 2012 in Concept2, CrossFit Rowing, Interesting Link, Mobility WOD, Virtual Team, WOD

Today’s CrossFit Rowing WOD has two parts. The first part is a Peak Power test where you find your max watts in a 20 second sprint. You will row 3 or 4 times with a 2 minute break between sprints. Start with the damper low and increase it on each try.

The second part is a 2000 meter time trial. They equate this test to Fran: power, endurance, and pain.

Yesterday I did the Endurance workout. I averaged 1:41.3 across all 10 sprints. I probably should have pushed harder, but I had just done the CFT WOD.

CrossFit Rowing WOD

Max Wattage Test

2K Time Trial

World Erg ChallengeAlmost over!

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

CrossFit Endurance – Tues/Thurs/Sat

C2 Row (THU): 10 x 250m, rest 90 seconds, hold splits within 2-3 seconds

Concept 2 WOD

5 x 750m / 1 min easy

Row five 750 meter pieces. Row for one minute at light pressure between each 750.

Interesting Link

 How Erin Cafaro (rowing gold medalist) warms up on the erg – LINK

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