Feb 19, 2013

Posted: February 19, 2013 in Concept2, CrossFit Rowing, Interesting Link, WOD
Tags: , ,

I hit a PR on “Jeremy” yesterday, but I think I could have pressed harder and gone below 5:00. I didn’t have my previous time, 7:20, available to review before so I didn’t know what to expect. The times posted on the board form the morning class and the times being posted during my noon class were in the 10:00 -12:00 range, so I was using that as my yardstick. Having your data available is very handy if you are going for a new PR. I think I will try it again soon, especially since Brandon posted a 4:45.

Here is one of my performance secrets that I picked up some time ago. Spike your heart-rate during your warmup. When you spike, it is uncomfortable, but you typically won’t go as high later. Would you rather be uncomfortable during the warmup or the WOD? During the warmup, I typically row a 1000m piece. I generally start slow for the first 200 (2:00 pace), pick up a little speed for the next 600 (1:45-1:50 pace), and then really sprint out the last 200 to 250. (< 1:35 pace). This spikes my heart, gets blood flowing to the muscles so they are able to stretch a bit, and really helps my pre-WOD foam rolling. I usually have about 5:00 to recover and get ready for the WOD. Give it a try, n=1 style.

Personal Stats

WOD – (Mon) – Jeremy: 21-15-9: 95# Overhead Squats and Burpees – 5:18

Diet – 80/20

Sleep – Very Good – 7 hours

CrossFit Rowing WOD

2.5k (@2k+5) – row at a pace that is 5 split seconds slower than your average 500m split for a 2k)
7min Rest
2k (@2k+3)
6min Rest
1.5k (@2k+1)

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 500m TT, recover 2:00, then repeat 250m until form deteriorates, hold within 2-3 sec, recover 1:45

Concept 2 WOD

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.

Interesting Links

The Iranian HIIT Solution – SuppVersity

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