May 7, 2012

Posted: May 7, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

Had a great weekend. Today’s CrossFit Rowing WOD is a great WOD to find your pace and how to be efficient with it. The idea is to increase  your pace slightly as the stroke rating increases and prevent it from jumping too much as it decreases. It will be about a 3000 meter haul for each round, so plan for that pace.

CrossFit Rowing WOD

2×12′ w/ 3′ rest
1st:

2′ @18 spm
2′ @24
2′ @20
2′ @26
2′ @22
2′ @28

2nd:
2′ @28 spm
2′ @24
2′ @26
2′ @22
2′ @24
2′ @20

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 3 x 1500m, rest 5:00, hold all 1500m splits within 3-5 seconds

Concept 2 WOD

2 x 2000m rate increase / 4 min easy

Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.

Interesting Links

Dumbest things seen in a gym – Poliquin Live

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