Nov 6, 2012

Posted: November 6, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

The Holiday Challenge is approaching quickly. Last year, I rowed 100,000 in the challenge period and I hope to duplicate that effort this year. It is as simple as a 5k per day for 20 days in a month. I don’t enjoy the grind of a 5k, so I break it up into 1ks or 2ks or even 500m efforts. I prefer the HIIT paradigm rather than the LSD paradigm.

The presidential election is today. Please use your opportunity to vote. May your candidate win (unless he is not my candidate 🙂 ).

CrossFit Rowing WOD

1. 1k Row @26 s/m
– Moderate Intensity (Row like you’re out for a steady jog)
*Note your average split for 1k
2. 6 x 250m Row w/ :30 Rest
– Row each piece at the average split from the 1k above
– Stroke Ratings are as follows:
@25 s/m, @23 s/m, @21 s/m, @26 s/m, @28 s/m, @30 s/m
3. 4 x :45 On, :15 Off
**Practice each piece as if it were the start of a 2k
**When you settle count the # of strokes where you hold your goal 2k split

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 3-6 x 1500m, 2:00-3:00 recovery, hold within 3-5 seconds

Concept 2 WOD

Row a single 15 minute piece. The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.

Interesting Links

The 13th annual holiday challenge – Concept2 Blog

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