North Shore CrossFit

2 Brett Rickenbach 18:07 5:51
7 Steve Blair 20:35 6:38
11 Gregg Spiro 22:16 7:11
15 Mike Kochansky 22:56 7:23
26 Joe Pagliarulo 24:13 7:48
33 Barry Livingston0 25:47 8:18
51 Jamie Dalton 29:26 9:29

Running Homework
8×30 Seconds Hill Sprints

Rowing workouts week of May 20th

Workout #1
Threshold Intervals

Row 4 minutes at 90% effort (2k plus 5 seconds) and 3 minutes at steady state pace. Repeat three times.

Workout #2
Steady Row with Short Bursts
Row 25 minutes at 2k plus 10-12 seconds with power tens at every 500 meter.

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.

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.