yeah well - I will be focusing on rowing for the next month.....
yes until Feb 19th when I am to compete in rowing.....
so today was
500m warm up
10 strokes arms
10 strokes back
10 strokes arms and back
10 strokes slide only, keep it slow
Remainder-normal rowing.
Concentrate on keeping your back straight/head up so you can breathe, and keep your slide pacing even.
Power 10 at 400, 600
First two at 24-27
Last two at 30-33
4 min rest between sets
Here's what I was asked to do
#1 400m @ 2:03, 400 @ 2:02 20-25 stroke rating. Power 10 @ 400, power 10 at 600. 4 mins rest
#2 400m @ 2:02, 400 @ 2:01 20-25 stroke rating. Power 10 @ 400, power 10 at 600 4 mins rest
#3 400m @ 2:01, 400 @ 2:00 25-30 stroke rating. Power 10 @ 400, power 10 at 600 4 mins rest
#4 400m @ 2:00, 400 @ 1:59 25-30 stroke rating. Power 10 @ 400, power 10 at 600, start your finishing sprint at 200 meters
1st - 3:14. 2:01.6/500
2nd - 3:11. 1:59.6/500
3rd - 3:07. 1:56.7/500
4th - 3:07 1:57.1/500
Total meters and time
3200 -12:40.6
hello pukie.....nah not really but my legs are wobbly.....
peace. love. crossfit. life.
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