North Shore CrossFit

 Two of our NSCF members will be heading to Garden City, NY this weekend to compete at the NYC Open Weightlifting Competition.

Susan Young and Katelyn Romano your NSCF community wants you to know; although we may not be there in person we are with you in spirit!

Your dedication and hard work is inspiring to us all.

  Your community and coaches couldn’t be prouder!

Cody’s teammate Nick Christensen ran the High School elite mile on ESPN2 last night in Madison Sq Garden click continue to view video

Rowing
Homework #1
This is a short interval speed workout.
10 x 20 strokes at 100% effort @ 4 spm higher than race pace, with 20 light strokes in between. Use the last strokes of the “rest” to build to your goal stroke rate. You should be at rate within two strokes of the 20 strokes on. Focus on moving the hands in and away from the body very quickly.

Homework #2
This is an intermediate distance interval workout.
3 x 1000 meters with 2 minutes active rest in between. Each interval should begin with a racing start and finish with a short sprint (no more than 10-15 strokes) Row at 2k pace – 2-3 seconds.
Record time, pace and spm. Goal is to keep all three pieces within 5 seconds of each other.

Homework #3 (For those that can add in an additional session)
This is a light swing row with short bursts of intensity at 500m intervals.
1 X 5000 meter at 2k pace + 15-20 seconds. At every 500m pull 10 strokes at a higher intensity (2k pace+5 seconds) then return to 2k + 15-20 seconds pace. Focus on maintaining length on the stroke.

Workout #1 will be demanding which is no different than any other! However, it will require more time on the erg than you are accustomed to (60-90+ minutes including rest time). You will need to be well rested to attack it and also, allow time for recovery afterwards. I encourage you to do this with a partner, if you can. Look for a 2k trial Saturday January 28th.

Workout #1
Hold your goal 2k split until it slips for three continuous strokes. Record the length of time you were able to hold that pace. Rest for five minutes. The process is continued until you cannot get the monitor to show your desired pace for one stroke.

Workout #2
20 minute steady state at 2k pace plus 20 seconds. Use power tens strategically throughout the 20 minutes to keep you on pace and focused.

Alternate Workout: If you can’t get out on the road to run, try the following:
10 intervals of 1:30 on and 30 seconds active rest. 100% effort

Workout #1
This is a three interval, variable distance workout with 3 minutes active rest in between. As the intervals decrease in distance, effort will increase.

#1 1500 meters 28 spm 90% effort (2k pace + 3-5 seconds)
#2 1000 meters 28 spm 95% effort (2k pace + 2-3 seconds)
#3 500 meters 28 spm 100% effort (2k pace and sprint)

Set monitor for work distance 1500 meters and rest time 3:00. Row the 1500 meter piece at 28 spm at 90% effort. Just prior to the end of the 3 minute rest, re-set the work distance for 1000 meters and rest time for 3:00. Row 1000 meters at 28 spm at 95% effort. Again, just prior to the end of the 3 minute rest period, re-set the work distance for 500 meters and 3:00 minutes active rest. Row 500 meters at
28 spm at 100% effort with a sprint to finish. Make sure to record times and average pace for each interval.

Workout #2
This is a continuous 30 minute workout with a 6 minute cycle of increasing stroke rate to be repeated 5 times total. Intensity is 2k pace + 15 seconds. Intensity will remain the same throughout, only the spm will vary. Focus on moving the hands in and away from the body quickly to increase the spm and slowing the recovery to decrease the spm.

Repeat this pattern 5 times for a total of 30 continuous minutes.
3 minutes at 22 spm
2 minutes at 26 spm
1 minute at 30 spm