CRASH B - Day 3

Today was the rowing piece of my training for the 2K row in February. 2-4x per week instead of the metcon at Crossfit South Brooklyn, I must complete (2) 14 Minute Rows with as low a split time as I can muster without going above 16 S/M.

It’s been a lesson in patience, control, and focus. It is extremely boring, but in that boredom, comes a solitude. A peace one might say. I’m beginning  to drown out everything that has happened, or is about to happen for a period of 14minutes. Focus on breathing, and making sure my pace doesn’t dip or spike. Today I let myself think about the similarity of rowing to that of the darkness/peace that Toru Okada feels in Haruki Murakami’s WInd Up Bird Chronicle....Anyhow I digress:

14Minute Piece Number 1- 16 S/M   2:06 Split/  3321 meters/Heart Rate: 150BPM

—-5 Min Rest

14Minute Piece Number 2- 16 S/M   2:11 Split/  3126 meters/Heart Rate: 150BPM

Crossfit South Brooklyn: CrashB Day 2

So, I’m going to try and use tumblr as a blog for all my workouts. Maybe be able to track progress. A good friend suggested it a while ago, so I’m going to give it a shot. Also saw a cool presentation from the tumblr team at AdMonsters #ops NYC conference so, there is that impetus as well. Here goes.

Warm Up:

D-Roms, Foam Roll, Lax Ball, light jog, hip openers, calf mash, general mobility

Low Bar Back Squat: 4(sets) x 20 (reps) @120lbs.

  • Must complete squats at tempo of 3 seconds per squat

Chinese Rows: 4 X 20 @ 80lbs

  • Must complete chinese rows at tempo of 3 seconds per chinese row

Romanian Deadlifts: 4 x 20 @115

  • Must complete at temp of 3 seconds per RDL

Then I practiced strict Muscle Ups with the goal of getting 3 linked muscle ups in a controlled state for 5 sets.

After that I finished my workout with:

(2) 14minute rows on the ERG with a 5 minute rest in between rows. The goal was max meters, but you had to keep the stroke rating at 16 S/R