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10 min row warm up @ 50-100% efforts
(sprint for 15 sec @ 100% effort every 2 min, rest of time at 50% working on pace/stroke)
+
determine pace X = 1/2 your best 1K row time + 7 sec
(ex. if my best 1K is 3:10, 1/2 = 1:35 + 7 sec = 1:42 which equals X pace)
1K row @ X pace
2 min rest
800 m row @ X pace
1:45 rest
600 m row @ X pace
1:30 rest
400 m row @ X pace
1:15 rest
200 m row @ X pace
3 min rest
+
5 min row @ 50% effort...get blood moving

post your X pace and your ability to maintain pace in all sets

17 comments:

bso said...

I think this might be enough to inspire me to get a tv in the gym.

Sweeney said...

Warmup was more difficult than I imagined. Experienced forearm fatigue.

WOD: X Pace - 1:51
1000m: X Pace-3:42, Time-3:42
800m: X Pace-2:58, Time-2:56
600m: X Pace-2:13, Time-2:12
400m: X Pace-1:29, Time-1:28
200m: X Pace-0:44, Time-0:43

Middle rounds were the most difficult. It was all I had to climb back on the rower.

bso said...

WOD:
Miscalculated for 1st two rounds...
X-Pace 1:44
1000m: 3:27.9 (good)
800m: 2:46.8 (good)

Realized miscalculation
Set new X-Pace at 1:47

600m: started 20s late and bombed with about 200m left... 2:50.6 (fail)
400m: 1:26.2 (good)
200m: 43.4 (1.5s off pace)

Geoff Aucoin said...

X Pace goal was 1:41
1. 3:25.8
2. 2:46.2
3. 2:03.4
4. 1:20.4
5. :39.6

Only hit my X pace on the last 2 rows, I tanked hard on the first 2 rows (didn't have correct damper setting for the 1st 600m of the 1K, oops), but the legs/lungs weren't willing today. Did the empty stomach thing, don't know if that was an issue but I definately blew it on that 1st row. Rest intervals were insanely quick.

Chad Action Brandt said...

I am in BC training at my old Globo gym for this set of 3. To my amazment they had a old Concept 2 rower, with wooden handle, sweet!
XPACE: 1:47
1000m = 3:34 XPACE = 1:47-49 yuck
800m = 2:50 XPACE = 1:43-1:48
600m = 1:24 XPACE = 1:42-44
200m = :41.8 XPACE = 1:41-44
Tried to hold XPACE at 1:45, don't know why just felt right.
Ate an apple before wod at 7am and felt good once I was warm. BC air feels fantastic!

Gord said...

Xpace 1:49
1000- 1:50 pace
800-1:48 pace
600-1:54 pace --lack of focus
400-1:48 pace
200-1:46 pace

Michael FitzGerald said...

X Pace = 1:40.3
1000m - 1:40.6
800m - 1:40.6
600m - 1:41.7
400m - 1:41.2
200m - 1:38.9
That was awful...absolutely awful.

rwcorson said...

1km=3:10.1. x=1:42
1000m-1:42.3
800m-1:44, I started my row after the timer had gone 5 sec, so I played catch up all the way thru the 800m
600m-1:43.2
400m-1:42.5
200m-1:38.9
frick'n crushed the ass & quads & you knew it was going to be tough when the warm up hurt.

Trevor Salmon said...

X pace 1:54
1000m - 1:55
800m - 1:56
600m - 1:55
400m - 1:54
200m - 1:46
the first two were by far the hardest and my pace was inconsistent at times so was disappointment when I discovered my average was slighly off. Much easier for me to maintain pace for the 600/400/200 and could have hit the 400 and 200 much harder.

Sifton said...

warm-up was held at 2:00/500m;
sprints were down to 1:30/500m for the 15sec

XPace 1:55

Distance / Pace / Time
1000m / 3:50 / 3:49
800m / 3:04 / 3:04
600m / 2:18 / 2:16
400m / 1:32 / 1:29
200m / :46 / :43

Felt awesome today, seeing the power output the limiter in extended distances though.

Todd Dyer said...

pace 1:48
int, 1. 3:37
int. 2. 2:53
int. 3. 2:09
int. 4. 1:26
int 5. 0:43
All within pace

deejay said...

X Pace = 1:39 (Knew this would be tough)
1000m - 3:19/1:39
800m - 2:52/1:47
600m - 2:05/1:44
400m - 1:21/1:42
200m - :38/1:36
So as you can see I kept pace exactly on the 1000m and then tanked for the next row and slowly progressed to a faster pace and finished with the 200m on pace. Mike I second your notion on how awfull this was.

Gord said...

HEY OPT CREW- I co ordinating a basketball tournament tonight and tomorrow from 9-2. Is anybody working out after the crossfit class tomorrow. Laura and I Will be there at 3:30.

rwcorson said...

Gord,
I think Mike might be.

Brent Maier said...

X-pace is 1:42
1000m X-pace: 1:41 (Time 3:25)
800m X-pace: 1:41 (Time 2:41)
600m X-pace: 1:41 (Time 2:02)
400m X-pace: 1:37 (Time 1:10)
200m X-pace: 1:35 (Time :38)

Warm up: 1967m
Warm down: 1150m

I had a plan going into this to treat it like groundhog day. I played the same song over each round and pulled like hell. Focusing on the average pace and consistent pulls, I would burst when I had to in order to keep it down. Mentally it got much easier at 400m.

Steve said...

x pace - 1:49.5

1000m - 1:47''9
800m - 1:48''8
600m - 1:49''8
400m - 1:47''5
200m - 1:36''8

600m round was the worst

Garage Crossfitter said...

3:28
2:47
2:01
1:18
:38

Tryed to hold a 1:42, i think i was pretty close on all of them. Getting stronger..