Tonight's WOD was a classic example of some seriously challenging intervals. If you are looking for a great way to push yourself on the Concept2, give these a try: 2 rounds of: 3x1:00row/0:30rest, 2x2:00row/0:45rest, 1x3:00row/2:00rest. By the end of the first round, I was wishing I was done! By the end of the second round, I was about ready to roll off the erg onto the floor in the fetal position. (Sounds like fun, huh? :-))
On the plus side, I have to say that all these intervals have really helped my regular CrossFit workouts. I find myself able to recover much faster mid-set. When I am in the middle of a WOD and am feeling totally gassed, I am much better able to take a couple deep breaths and get back in the mix compared to 6 months ago. I am very excited to see how this plays out once triathlon season starts in earnest.
Anyway, I really need to tip my hat to the folks at CrossFit Endurance for some awesome programming. Can't wait for the weather to warm up again - we are in the midst of an early spring cold, rainy spell. I'll be giving the cycling Endurance WODs a go soon.
Results from the last two days:
Description | Total Meters | Time | Pace/500m |
|---|---|---|---|
| 10K (Mon) | 10,000 | 47:00.8 | 2:21.1 |
| Warmup | 1,000 | 4:20.4 | 2:10.2 |
| 2x[3x1:00/0:30r, 2x2:00/0:45r, 1x3:00/2:00r | 5,582 | 20:00.0 | 1:47.5 |
| rest meters | 180 | - | - |
| Cool down | 1,000 | 4:30.9 | 2:15.4 |
| 2,250 | 2,250 | 11:16.4 | 2:30.3 |
| Total for Day | 20,077 | ||
| Meters to go | 541,940 | ||
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