1. Tabata Row
Row 8 intervals of 20 seconds work and 10 seconds of rest. Your score is the lowest number of calories rowed in any of the 8 intervals. Compare to 2009.12.08.
2. Descending Distance
500m, 30 sec rest
400m, 30 sec rest
300m, 30 sec rest
200m, 30 sec rest
100m, 30 sec rest
500m
Record the times for all 6 intervals.
3. Descending Time
3 min work, 1:30 rest
2:30 work, 1:15 rest
2 min work, 1 min rest
1:30 work, 0:45 rest
1 min work, 0:30 rest
0:30 work
Record the meters rowed for all 6 intervals.
Hey, I worked out a few times at Crossfit NYC back in the day (and went through Foundations) . When I can find the time, I will def come to CF Virtuosity. The GYM Nasty classes really interest me, and the S. Strength.
Anyway, quick question: Are all these Intervals meant to be done in a single, workout ? Or are you supposed to chose between 1 and 3?
Hey Joseph
Good to hear from you and looking forward to having you visit the gym.
This is a week’s worth of rowing workouts. I recommend doing these every other day but they can certainly be done on consecutive days. They are to be done in addition to doing at least 3 CrossFit (or CFV) WODs.
Awsome, will do Tyler. I’ve been doing mostly Ross Enemait’s stuff and 5×5 squats,bench, weighted pull-ups on one day and 5×5 deads, military press , and db rows on another once a week each (I got that from Anthony Bainbridge’s cf wod log) . I don’t really do CF anymore, but I’ll do one of the girls once and a while, or another MET/con.
At 5’7 158 pounds (I’ve gained 8 pounds of muscle and I’m stronger and faster,so I will keep going up in weight gradually) I can do bar muscle-ups now (about 5 in a row),bench 225 for 4-5 reps, dead 305 for the same, squat 300 and I can get 100 burpees in under 10 mins, I’ll come down to your gym soon, I really want to take the oly class and, gym nasty.
Wow, Joseph. Sounds like you’ve come a long way. I remember you were always pretty strong and athletic. It sounds like you’ve made a great deal of progress though. Congrats!
Come on in sometime.
The first signs of the stomach flu that’s been floating around my family hit me half-way into the Tabata row. Sweet.
In other news, I noticed the endurance archive link points to the crossfit archive.
See you in Boston at the latest.
Tabata row – 7 across. After biking and insane 50/100/150/200 workout this felt… pretty freakin horrible
Descending distance, 1 minute rests. Oops.
500 – 1:30.2
400 – 1:13.0
300 – 57.0
200 – 39.8
100 – 19.1
500 – 1:46.8
That last 500 was horrible. Tried to maintain a 1:40/500m pace, but that lasted only about 200m.
With only 30s rests I would have definitely had a different strategy, probably setting out at 1:40 for the first 500 instead of 1:30.
Descending Distance:
500 – 1:49.5, 400 – 1:27.9, 300 – 1:05.7, 200 – 44.2, 100 – 21.0, 500 – 1:50.5
Pace was pretty consistent. But total for the 2K (rest not included) was 7:18.2. Presumably this means that I need to get WAY FASTER!!
Descending Time
3 min work, 1:30 rest – 803m (1:52.0 pace)
2:30 work, 1:15 rest – 675m (1:51.1 pace)
2 min work, 1 min rest – 530m (1:53.2 pace)
1:30 work, 0:45 rest – 396m (1:53.6 pace)
1 min work, 0:30 rest – 264m (1:53.6 pace)
0:30 work – 139m (1:47.9 pace)
Overall: 2806m rowed at a 1:52.2 average pace.