M




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:

  1. bsoJanuary 15, 2009 at 8:38 PM

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

    ReplyDelete
  2. SweeneyJanuary 16, 2009 at 7:50 AM

    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.

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  3. bsoJanuary 16, 2009 at 8:45 AM

    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)

    ReplyDelete
  4. Geoff AucoinJanuary 16, 2009 at 9:53 AM

    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.

    ReplyDelete
  5. Chad Action BrandtJanuary 16, 2009 at 10:29 AM

    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!

    ReplyDelete
  6. GordJanuary 16, 2009 at 11:14 AM

    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

    ReplyDelete
  7. Optimum Performance TrainingJanuary 16, 2009 at 11:17 AM

    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.

    ReplyDelete
  8. rwcorsonJanuary 16, 2009 at 12:00 PM

    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.

    ReplyDelete
  9. Trevor SalmonJanuary 16, 2009 at 1:03 PM

    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.

    ReplyDelete
  10. Rob SiftonJanuary 16, 2009 at 1:45 PM

    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.

    ReplyDelete
  11. Todd DyerJanuary 16, 2009 at 2:24 PM

    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

    ReplyDelete
  12. DeeJayJanuary 16, 2009 at 2:29 PM

    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.

    ReplyDelete
  13. GordJanuary 16, 2009 at 4:18 PM

    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.

    ReplyDelete
  14. rwcorsonJanuary 16, 2009 at 5:08 PM

    Gord,
    I think Mike might be.

    ReplyDelete
  15. Brent MaierJanuary 16, 2009 at 7:41 PM

    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.

    ReplyDelete
  16. SteveJanuary 17, 2009 at 6:10 PM

    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

    ReplyDelete
  17. Garage CrossfitterFebruary 3, 2009 at 5:55 PM

    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..

    ReplyDelete