Looking good on that rower Holly!Thursday, January 20, 2011
C2 - 3x10 minutes
Rest = 5 minutes between
Effort = 90% - so no talking while rowing!
Our goal is to keep each 10 minute interval between 22-26 spm (strokes per minute)
We are going to be running class a little bit different tonight so listen up! I'm going to post 2 heats for the workout so please sign up as soon as you can. This workout is approximately 40 minutes in total with the rest so we don't want anyone standing around.
There will be a warm up posted on the Dry Erase board upstairs for the second group to warm up on your own.
Heat 1 6:10pm
1. Jean J.
2. Sara C.
3. Tara H.
4. Holly
5. Gina P. (airdyne friendly :))
Heat 2 6:50pm
1. Ryan M.
1. Ryan M.
2.
3.
4.
5.
Racers - Here are two additional options for you for tonight's class.
Run - 3 x 2 miles @ 90% RPE - rest 2 minutes between intervals.
Treadmill - Jenny
Bike - 3 x 2k 90% RPE - rest 2 minutes between intervals.
Please sign me up for heat 1. Thank you.
ReplyDeleteAlso Jean, if you're there earlier, we can get you started at 5:30 if you'd like. I know you're in early to stretch usually but just an optoin for you!
ReplyDeleteHey Erin! You can throw me in heat 1 tonight. Boy ... looks fun :-/
ReplyDeleteI'll be hitting that treadmill tonight. See you at 6!
ReplyDeleteMy first endurance WOD tonight! Can you put me down for heat 2?
ReplyDeleteThanks, Ryan
My first edurance wod too - can you put me down for heat 1?
ReplyDeletesince you posted the workout beforehand, I'm all about going in Heat 1 - haha!! see you tonight!
ReplyDeleteSounds good!!! See you all tonight!
ReplyDeleteI'm in for heat 1...if someone else wants to row during that time, I wouldn't mind doing the Airdyne instead
ReplyDeleteThanks, Erin. Probably will take you up on that offer if my CTA karma is good enough to get me there that early.
ReplyDeleteJenny, you're a champ! At least puling makes you a little lighter for the run :)
ReplyDeleteAlso, what a bunch of CFE bada$$es the rest of you are for sticking out that ridiculous rowing interval!
good workout everyone! Gina you are a bad ass for loving that damn airdyne :-)
ReplyDeleteneed to work on consistency, dropped each round
R1 = 2,219
R2 = 2,188
R3 = 2,181
Got this in late afternoon with Tom.
ReplyDeleteR1: 2509
R2: 2504
R3: 2453
This was a good one, although I'll admit I was a little cashed from the 2k TT yesterday.
I think a 6/6.5 damper setting works best for me, as it was easiest to maintain spm and my breathing. Average probably 24-25 all rounds. Does it matter what the setting is at in the comp?
Won't be able to hit this until Monday afternoon when I'm off. Looks (sort of) fun. Will do it anyways.
ReplyDeleteR1:2546 (damper 5)
ReplyDeleteR2:2443 (damper 4)
R3:2442 (damper 5)
good one. yet, i think i "gamed" it too much as seen by the decline. i figured out i could stay within 22-26spm without giving 90% effort. boo me for being lazy.
Nice work everyone! I am really liking all these options! Yeah second heat!
ReplyDeleteI tried to keep the s/m consistent and feel pretty good about that. I have a lot of room for improvement on technique.
Did my first endurance class today and it felt good.
ReplyDelete3x10min Rows with 5 min rest in between: Really worked on form and getting the most out of each stroke. Goal was to keep stroke/min between 24/26 not necessarily the 500m split time
Rd1: s/m: 28, 500m split: 2:02, Total Meters: 2459
Rd2: s/m: 26, 500m split: 1:59.6, Total Meters: 2507
Rd3: s/m: 25, 500m split: 1:57.1, Total Meters: 2560
Total Meters: 7526
This all felt pretty good...I could tell a big difference in form by the end. Looking forward to doing to 500m and setting a goal of 6:50 for my final 2k row!
3x10 min. row w/ 5 min. rest
ReplyDelete1. 2119
2. 2079
3. 2041
I was halfway through the second round before I discovered the damper was set at 5.5. Lowered it to 4.5 for round 3 and felt like I got more out of each stroke, even though the total still went down. All over the place on round 1 technique-wise; I started earlier than the rest of the group and don't think I warmed up enough. Pretty successful at keeping the strokes between 24 and 26, but still need to pull harder and get more out of my legs. I am hoping the video will help. One thing I also noticed is that I'm not keeping my core tight.
Hi Guys,
ReplyDeleteSorry I missed last night. I got stuck at work and knew there was no way I would make it in. Luckily the work gym has the same rowers we have... I forgot to write down the total meters per split, but my average spm was around 28-30. I could not keep it lower and feel like I was giving it 90%. I also kept the 500 splits below 2 min for each round.
Overall I felt very tired after, but in a good way. I do have a few questions about form, specifically when you are finishing your pull, should your elbows be pointed out from your body, or stay closer in? I noticed that when I flair my elbows out I can keep the chain straighter, but my shoulders feel it more, anyhow, thats for next week.
~Tomo
OMG You guys ALL rock!! We just hit an all time high for the amount of comments on the blog. Woo hoo!!
ReplyDeleteSeriously though nice job to everyone on that workout, and Gina and Jenny on the bike/treadmill. I've actually had a check with myself watching all of you doing it knowing I need to start holding myself more accountable on rowing. I love running!!!
Great job everyone and we will continue to work on form to kick ass on those final 2k rows.
I'll be posting an optional "Weekend WOD" that you are all more than welcome to come in and get in if you'd you like. I haven't decided what it will be yet but .... stay tuned. Nice Week 1 of training everyone!!
r1: 2448
ReplyDeleter2: 2397
r3: 2397
Easily stayed at the 22-23 stroke rate. Once we get to 26-30 range, I’m in trouble