To follow up on Wednesday’s post, here’s a little more pillow talk from Kstar.
Thursday we’re hitting up rowing intervals. It’s two 1,000m pieces, with a 2 minute rest in between. Go back and check your 2,000m row times, or sets of 500m intervals. How do they compare to these pieces? How close can you come to your best 500m pace for the duration of a 1,000m piece? How much faster are the combined times today versus your best 2,000m pull?
Whether it’s rowing, running, cycling, or swimming, shorter, more intense intervals will make you faster in the longer distances. It doesn’t work so well the other way around. Training your body to better deal with fatigue in the high intensity workouts will make it easier when you just need to find a pace, hold it, and keep moving.
Strength: High Bar Back Squat 5-5-3-3-1-1-1
WOD: 2 x 1k Row
Rest 2 minutes between efforts
Many members of CrossFit Fenway are running in the BAA Half Marathon on Sunday, October 10th. We’ll be hosting a prerace potluck at CrossFit Fenway on Saturday, October 9th at 6 PM. Please RSVP here and let us know what you’re bringing by Thursday, October 7th.
Compete in the most physically demanding obstacle course available on Saturday, November 13th in Marshfield at Ruckus Boston 2010. Stephanie Schneider is helping to organize the CrossFit Fenway team. Please contact her if you’d like to participate, as discounts are available for teams.