tuesday row

http://www.concept2.com/us/interactive/calculators/pacecalculator.asp

row 10 min @ easy pace warm up
+
Row 2000 m @ 5K race pace
rest same time it took to do 2K
Row 1000 m @ 5K race pace
rest same time it took to do 1K
Row 500 m @ 5K race pace
rest same time it took to do 500m
+
25 double unders; rest 30 sec
10 wall balls; rest 30 sec
3 times
+
row 10 min @ easy pace cool down

post notes to comments
work on your stroke and pace
next 3 singles are high power and short duration/moderate power endurance and high power long duration, rest well

19 comments:

  1. AnonymousJune 23, 2009 at 5:03 AM

    Hi James

    2:10 pace...2k = 8:40

    1k = 4:00

    500m = 1:47

    wall balls and du's = 4:15

    RogerC

    ReplyDelete
  2. GordJune 23, 2009 at 7:05 AM

    wanted a 2:05 pace- kept it around 2:02

    2k -8:14
    1km -4:02
    500m -2:01

    DU- straight
    wallballs- I have trouble finding a rythm

    ReplyDelete
  3. SweeneyJune 23, 2009 at 8:32 AM

    Well, it's good to be back....again. We're moved in and I have no more legitimate excuses so my quest continues to be the fittest dwarf on the planet.

    Did this workout outside on my patio.

    2000m - 8:30

    1000m - 4:10

    500 - 2:00

    I found it difficult to stay disciplined and maintain a 5k pace. I wanted to pull harder.

    DU/Wall Balls - Unbroken

    ReplyDelete
  4. Ryan G.June 23, 2009 at 8:33 AM

    2k @ 1:50-1:55/500m
    1k @ 1:50/500m
    500m @ 1:45-1:50/500m

    First set of DU's straight through. All wall balls straight through.

    ReplyDelete
  5. rwcorsonJune 23, 2009 at 8:55 AM

    I did the HSPU, PUB, 400m run WOD from Sunday.
    17:29
    HSPUs slowed me down.

    ReplyDelete
  6. PfeifalifeJune 23, 2009 at 8:59 AM

    Pulled my right rhomboideus major while doing some ring work yesterday. Tight hamstrings and hips were most likely the precurser to this. I've been icing it and taking some ibprofin to try and quench some inflamation. Any tips on how to deal with this besides the obvious need for increased range of motion? Should I try rolling it out after a shower or heat pad? This will be some interesting scaling today so as not to make it worse.

    ReplyDelete
  7. HixyJune 23, 2009 at 9:37 AM

    10 min warm-up: 1700m

    2k: 8:02 - almost 2.00/500m
    1k: 3:57 - almost 2.00/500m
    500m: 1:52

    10 min cool-down: Easy SDHP 65# - technique work

    ReplyDelete
  8. Garage CrossfitterJune 23, 2009 at 2:19 PM

    2:17 pace for 10min warmup

    1:57 pace for 2k

    1:55 pace for 1k

    1:54 pace for 500m

    metcon, easy unbroken

    cool down 2:38 pace

    goal was 1:58 pace, so I kept it close. The only issue I had with this wod was my forearms were burning, then i started focusing more on leg drive and quick return and that took care of the problem.

    ReplyDelete
  9. Scotty HagnasJune 23, 2009 at 4:43 PM

    Only had an old 5k to go off of, ~2:00 pace.
    10' warmup - 2:29' pace
    2k - 8:00'
    1k - 3:57
    500m - 1:57'
    DU/WB - good double under practice, improving at that...
    10' cooldown - 2:26' pace

    Finished w/shoulder and elbow prehab work, then stretching.

    PWO: 30p/50c Raw beet & blueberry salad w/tarragon + chicken sausage

    ReplyDelete
  10. UnknownJune 23, 2009 at 5:33 PM

    warmup 2:24/500m avg
    2k 1:55/500m avg
    1k 1:49.1/500m avg
    500m 1:45.6/500m avg
    cooldown 2:11/500m avg

    7830 total meters. That's a first, I'm usually looking for excuses to get out of the boat after 350m.

    Andy

    ReplyDelete
  11. DeeJayJune 23, 2009 at 6:00 PM

    This comment has been removed by the author.

    ReplyDelete
  12. DeeJayJune 23, 2009 at 6:11 PM

    warm up - 2484m(201.2/500m pace)
    2K - 6:58.5(144.6/500m pace)
    1K - 3:28.4(144.2/500m pace)
    500m - 144.9
    mini WOD - 4:00 no breaks
    cool down - 2437m(203.1/500m pace)

    based on an 18:20 5K, I think this is definitely possible.

    ReplyDelete
  13. JefffJune 23, 2009 at 7:43 PM

    Have never rowed 5k, so tried a 1:57/500m pace.

    Warm-up - 2:14/500m
    2k - 1:57/500m
    1k - 1:56/500m
    500m - 1:57/500m
    Cool Down - 2:16/500m

    Rows felt good. No problems.

    Stumbled on a few DUs on round #1/2. Wall balls straight through.

    ReplyDelete
  14. Brent MaierJune 23, 2009 at 8:28 PM

    Welcome back Sweeney!

    10 Min Warmup: 2:05 pace
    2000m: 7:02 @ 1:45 pace
    1000m: 3:27 @ 1:44 pace
    500m: 1:37 @ 1:37 pace
    DU's/WB: Unbroken
    10 Min Warmdown: 2:06 pace

    My last documented 2K was 18:45 (Oct '08). That is a 1:52m pace. So, I had the same bug as Sweeney, I found it hard to sit on that when I had a little more gas in the tank. It was nice to have a long workout without a "for time".

    ReplyDelete
  15. PTSJune 23, 2009 at 8:34 PM

    2k-7:58
    1k- 3:59
    500- 2:00

    metcon was 4:14 missed 2 DU's.

    ReplyDelete
  16. Todd DyerJune 23, 2009 at 10:04 PM

    Row 2000m 8:00:8
    row 1000m 4:00:3
    row 500m 1:59:08
    2 dbu's sets broken

    ReplyDelete
  17. unitJune 23, 2009 at 10:16 PM

    warm up - 2529m = 1:58.6 / 500m

    2K - 6:51.3 = 1:42.8 / 500m
    1K - 3:23.1 = 1:41.6 / 500m
    500m - 1:37.6

    metcon unbroken... felt relatively quick/strong, considering the recent rowing...

    cool down - 2603m = 1:55.3 / 500m

    the rowing felt pretty good today... best i have felt in awhile on the rower... goal for 5K is 17:30 (1:45 pace)... last time i rowed a 5K (feb?), time was 18:16 (1:49.6)...

    -gm2

    ReplyDelete
  18. GrantJune 23, 2009 at 10:21 PM

    Also no 5k pace so I went at Gord's 2:00 to 2:05 & then increased by :05 for the 1k & 1/2k. Anyway focus was on form. Got some sun out in the back at CFC @~7PM

    10min warm-up;2:16/500m 2196m 27s/m

    2k; 8:12 2:03/500m 28s/m

    1k; 4:00 1:59.8/500m 26s/m

    1/2k; 1:54.5 30s/m

    DUs straight except for 1 trip on last set. All 20# WBs straight & focused on accuracy.

    10minCoolDown;2378m 2:06/500m 26s/m

    welcome back Sweeney!

    ReplyDelete
  19. Optimum Performance TrainingJune 24, 2009 at 9:23 AM

    Forgot to post yesterday.
    2k - 7:10.5
    1k - 3:35.8
    500m - 1:47.7
    5k pace - 17:59
    All rows were damper 6. That felt really good, with a stroke pace of 26/27 @ 1:47-1:48. I could hold that for 5k.

    ReplyDelete