Rowing Retests

Got in to the gym before the 9am class started to get going on my rowing for the day.

Warm-up

3 Rounds NFT

  • 8 Reverse Hyper (160#)
  • 1:00 Air Dyne

Row

  • 3:00 for distance
  • 10:00 Rest
  • 250m for time
  • Rest as needed (about 6:00)
  • 20:00 at low intensity

I just didn’t have the juice for the 3 minute test. Beat the first week, but that was limited by 24 s/m so can’t really compare. I did 904 meters, but was thinking maybe I could get close to a 1k. Legs just didn’t have any go.

Felt like I recovered well in the 10 minutes. Took me what seemed like a long time to get going (under 1:20/500m pace) on the 250 but when I got there I was able to hold on. My PR was a 40.4 and I was thinking sub 40 might be possible. Got close with 40.1. My first 100m was in 16.6 compared to my PR of 16.0, so just need to start better and I’ll have it.

I actually wasn’t as out of breath after this as I’ve been in the past. Those power intervals must be working. Took about 6 minutes and then got in on the easy row. Tried to stay around a 2:14-2:15 pace and 24 s/m. Ended up with 4,465 meters and a 2:14.3/500m average.

Can’t wait to see the Team Series workouts released tonight!

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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