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!

Want to avoid winter depression?

Where I live, the sun rises at about 8:30 AM and sets around 4:30 PM in December. The days grow shorter and shorter. In the past, I have hibernated. When I learned to run, I trained all winter for a marathon, running in the dark and over snow-covered trails. This season, I’ve started feeling sluggish. I am committed to keeping moving all winter.

Today: 15 minutes flow yoga, 10 minutes on the rower (2,000 meters), 6 minutes with two kettlebells, and then some painful mobility work with two Yoga Tune-up Balls.

I’m committed. My body needs my help. I need my body. How about you?  Can you commit to caring for your body?


04.Oct.14 WOD

I’m going to start biasing the WODs for running, which I like a lot. Every fall I race at least once a month. I have registered (but not sufficiently trained) for a half marathon in Amsterdam in a few weeks. I will likely drop back to the 8 k – all the fun, none of the pain.

I also have registered for the CF Endurance program in May.  So I have some prep and mobility work for that too. Like double-unders. I did 20 the other day, stitched into about 150 singles.


Running Basics 


Warm-up Specific to Running


4 x 20m Ball of foot hops w/ forward lean
4 x 25 each side – Wall Drill
4 x 15 each side – Alternating Foot Pull – Forward Lunge
Running Practical Application
4 x :30sec on, :60sec off @ 94-96 cadence
1 x 3 min @ 92 cadence
Bonus Workout
:30sec on :30sec off – Hollow Rock

3 rounds (no time limit) [Prep Phase]

5 pull-ups (assisted or otherwise) or upward rows

10 push-ups (use a wall-pushup if you need to)

15 squats

20 situps

1 min. hollow rock holds

Run Prep

10 x (50 m run, walk 50 m back)


Hollow body progression Part 1  Part 2