rowing sprint intervals 1:3

Fire breathers:

  • 10 rounds on the C2 rower of:
  • Pull a sub-1:25/500-m pace for as long as possible
  • Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

Scaling for the rest of us

7-10 rounds
Pull a sub-1:45/500-meter pace for as long as possible. Rest 3:00.

5-7 x 1:00 sprints
Pull as close to sub-2:00/500-meter pace as possible. Rest 3:00.

Note: warm up first!

WOD 29.Sep.14 Name and tame your goats!

CrossFit™ strives for general physical preparedness: getting you ready for anything that life throws your way.  You don’t need to get fit before trying a CrossFit™ workout. Everything can and should be scaled to help you train at your edge, with sufficient intensity to increase your fitness level without causing injury or burnout.

Even though the programming here is scaled to beginner level, you may still need to adjust the WOD so it’s not too hard or too easy.  When making adjustments, keep in mind that you should move toward difficulty and discomfort. Target your weaknesses for improvement. Everyone has a “goat” or two (or three).  Name them and tame them.

  • Aim for the time target. Keep the power in the workout by not taking too long to complete it.
  • Measure your progress over time by record your results and reflecting on your progress.  Consistency should yield an increase in your overall fitness level.
  • Don’t avoid the uncomfortable or challenging movements. If you shy away from your weaknesses, they will get worse, not better.

Always complete a general warmup to raise your body temperature and get it ready to move. Then do the movements of the WOD slowly a few times, focusing on technique and joint mobility.

3 rounds for time (target time < 15 minutes):

  • Interval run/walk/run 200-400 meters (target: 2:30 min. for 400 meters).
  • 10-20 squats (target <1 min)
  • push press (5-10 kg.) (10-25-lb.), 10-15 reps

*if you don’t have a weighted bar, substitute a broom handle, dumbbells, or kettle bells. Keep your belly and butt tight.

Youtube scaling example.

Substitute for run: row 500 meters.

More on the Push Press:

Correcting the Finish – including a practice drill for opening shoulders

CrossFit Journal


Push Press, slow motion

The Tabata Game

High intensity interval training (HIIT) can help improve fitness level quickly (and side-line you with an injury too).  I want more power and speed. So I’ve decided to play the Tabata game. As defined on the CrossFit website, Tabata is

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

When you track your workouts, you can see whether or not your performance improves over time.  The idea is to perform the intervals as fast and hard as you can. They are uncomfortable.

I hopped on the rower and created a workout of 8 intervals: 20 seconds work, 10 seconds rest. The workout lasts four minutes in total, with 2:40 of work. How hard could it be?  Today’s score: 629 meters, shortest interval: 74 meters. Average: 78.75.

Did I mention Tabatas are uncomfortable?  I can’t wait to see what the next chart looks like. Clearly pacing is helpful so I can maintain a higher power output over time.


Raw data (meters per interval): 76,80, 82, 82, 79, 74, 87, 79.