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
February 13, 2012
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%
January 30, 2012
Cody’s teammate Nick Christensen ran the High School elite mile on ESPN2 last night in Madison Sq Garden click continue to view video
December 29, 2011
No running class on Saturday. Heading into the B.U. Track Meet on Saturday 12-31-11. Anyone interested in running send me an email. You can sign up that day. s.blair6@verizon.net
Running workout
10×200 45 seconds rest..
We need all your votes! Voting starts March 1st and end June 1st.
Here is how you do it.
Go here! http://nshoremag.com/bons-2012-healthclub/
Select from the list: Other
Write in: North Shore CrossFit
Email Address: Fill in your email.
Here is a screen shot in case you can’t follow the above.
Or you can go directly to the site:
http://nshoremag.com/bons-2012-welcome/
Hit renew in the middle of the page. Scroll down until you see health clubs. Select other and write in North Shore CrossFit.
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The key to good mechanics. See your olympic lifts frame by frame. Break old running habits with a 45 minute video analysis session.
February 21, 2012
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