Tuesday, March 23, 2010

Now those were some killer intervals...

If anyone is looking for some really challenging rowing intervals, you need look no further than the CrossFit Endurance site!  Since late last year I have been doing CFE workouts twice a week in addition to my regular CrossFit workouts (which I do about 5 days a week).   Since the start of the year, I have kept two CFE rowing workouts in the mix of my regular distance rowing.  And I have to say that nothing is more challenging than the CFE workouts.   After having done my first half-marathon row, I can honestly say that 20 minutes of these intervals is harder than an hour and a half of paced rowing!

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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