Sprints and Race Pace

3x750m
Back and Abs

30 secs at 165 – 30 secs rest
30 secs at 182 – 30 secs rest
30 secs at 200 – 30 secs rest
30 secs at 220 – 30 secs rest
30 secs at 242 – 30 secs rest
30 secs at 266 – 30 secs rest
30 secs at 293 – 30 secs rest
30 secs at 322 – 30 secs rest



Not two bad




Pyramid

1 min on 1min off
2 min on 2 min off
3 min on 3 min off
2 min on 2 min off
1 min on 1 min off

All at or under 2k time

Sprints and Race Pace

3x750M
pushups & sit ups

WOD

6 Minutes Of Work

How It Works:

Strap into the rower, dial up the resistance to an 8 or 10.
When you’re ready, begin sprint for 10 seconds. When the 10 seconds are up, row a relaxed pace for 10 seconds.
Continue going 10 seconds on 10 seconds off for 6 full minutes.

Brutally Hard

Followed by

2K at 5 seconds faster than race pace.  You must get to that pace in 3 to 4 pulls. Once you can't hold the pace, stop and rest 2 min, then begin again until 2K is completed.

Wow this was awful.   Needed at least 4 sets to complete it.

Workout 4 of ROW Series II "Light The Fuse".

Early start to knock off workout 4 of ROW Series II last workout.  I wasn't even sure I was going to be able to do it today but Cavallo Point gym did have a Concept2 Rower, in fact with a PM5 Rower to boot.

My shoulder and back of my left knee are bothering me but not enough to make a difference.   The bigger challenge is fatigue.   My plan was to crush the shorter rows and then settle into 2k pace and hold it thru the actual 2k. It was hard and I️ played it all wrong. In the end the quick sprints totally sapped my energy.

Row 100m, Rest 30 seconds 

Row 200m, Rest 30 seconds

Row 300m, Rest 30 second

Row 400m, Rest 30 seconds

Row 500m, Rest 30 seconds
Row 2,000m

Scores are:
A) Time for 2,000m  = 7:27.7

B) Total time: 12:44.1

 

 

I Plank, You Plank

For Time (with a Partner)

5,000 meter Row
50 Front Squats
60 Box Jumps
Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places

25:35

Jeff in town to do a show and do a wod

Test to find optimal drag factor

Test to find your optimal drag factor and achieve better results

6 Minutes @DS 10 / 16 s/m
Rest 5 minutes
5 minutes @DS 8 / 20 s/m
Rest 4 minutes
4 minutes @DS 6 / 24 s/m
Rest 3 minutes
3 minutes @DS 4 / 28 s/m
Rest 2 minutes
2 minutes @DS 2 /32s/m
Rest 1 minute
1 minute @DS Open / Open s/m

This was a great workout to see how damper setting and stroke rate affected perceived exertion and overall comfort.   I clearly cant do a high damper low stroke rate as I clearly lack the power required. 

Wingate Test & Dark Horse Rowing Benchmark WOD

Great work outs today. They were not easy workouts by any stretch.  The rowing Wingate test is a short workout that is perfect to measure your potential. Doing this simple test every month will give me a clear picture of the direction my fitness is heading.

Wingate Peak Power Test 
By using a 30 seconds peak power test that we can predict results for other test distances like 2,000 meters.
Damper between 8 and 10
Intervals at :30 seconds work and 2 minutes rest

Rounds 

1. 170M
2. 173M
3. 175M
4. 175M
5. 179M
6. 179M
7. 172m - gave up a few seconds early when I realized that I wasnt going to beat my time

ERG Predictor Spreadsheet

Meters 179

Pace: 01:23.8

Watts: 595

Projected time - 6:43

Dark Horse Bench Mark Rowing WOD
A. 60 calories for time
B. Time it took to row 60 for calories - Row for Calories - Can you hit the same number?

I was pretty spent when I started this so didnt have high hopes.  I was shocked how I felt when I adjusted the damper.

A. 60 Cals in Time-  2:20.3 pace 1:39.7 703 meters
Now I was really tired
B. 2:20 time = 59 calories 2:20.0 pace 1:39.2 705 meters
I was really surprised that I was able to get this close.

EL Diablo - Row Series

Row Series - El Diablo
Complete 6 rounds of : 

Row 666m Rest 1 minute

Scores are:
A) Slowest 666m time 

B) Fastest 666m time

 This one is tricky. Do you try to go for a super consistent score at the risk someone will just go for the fast score and not worry about what their slowest time is.  I decided to try and stay as consistent as possible and maybe sacrifice the fastest split to ensure my slow wasnt far off.  

Slowest 2:25.2 /1:49.0

Fastest 2:20 /1:41.9

I love it when a plan is executed!