North Shore CrossFit

4 Guys for Boston Weightliftinh Club were there competing.

Men’s and Women’s Results

Rowing
Homework #1
This is an intermediate distance interval workout with increasing stroke rate for each piece. Maintain 2k pace.
4 X 1000 meters with 2 minutes active rest in between

1st 1000 @ 22 spm
2nd 1000 @ 24 spm
3rd 1000 @ 26 spm
4th 1000 @ 28 spm

Homework #2
This is a steady state workout. Maintain 2k pace + 20 seconds.

1 x 6000 meters

Running

400 Meters @mile pace
1 min rest
1 mile @5k pace
1 min rest
400 @ mile pace

Workout #1
2 x 1000 meters at 2k pace with 3 minutes rest in between intervals

Workout #2
6 1:30/30′s 2k+10 seconds

Workout #3
2500 meter steady state 2k+20 seconds

Running 5k@90%

Homework #1
This is a distance pyramid with increasing intensity:

Row 500 meters @ 2k pace + 10 seconds
Rest 1 minute
1000 meters @ 2k pace + 7 seconds
Rest 2 minutes
Row 1500 meters @ 2k pace + 4 seconds
Rest 3 minutes
Row 1000 meters @ 2k pace
Rest 2 minutes
Row 500 meters @ 2k – whatever you have left!
Rest

Homework #2
This is a two part interval assignment. Part 1: 2 x 500 meter start intervals with two minutes rest in between. The goal is to shift from 10 strokes high at the start and settle into race pace within 2 strokes.
Part 2: 2 x 1000 meters with 2 minutes rest in between intervals. This is practice for the middle 1000 of the 2k time trial. Get the flywheel moving and settle into 2k pace-1-3 seconds as soon as possible. Hold pace throughout with no sprint at the end.

Part 1
2 x 500 meters with racing start
Rest 2 minutes in between

Part 2
2 x 1000
Rest 2 minutes in between

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 5500 meter at 2k pace + 15-20 seconds. At every 500m pull 10 strokes at a higher intensity (2k pace) then return to 2k + 15-20 seconds pace. Focus on maintaining length on the stroke.

 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!