power endurance

gary waiting on no one.

ryan.

tj showing his frustration.

ryan, jake, tj, josh

warm up 10:00

500 meter row test:

jake 1:37

ryan 1:32

josh 1:34

tj 1:30 (a bit of a hole, and a personal best)

tj, ryan:

x15 pullups

row as long as it took you to row 500 meters

2:00 rest

3 rounds

x15 frog hops

ride :90

2:00 rest

3 rounds

jake, josh

x15 frog hops

:90 ride

2:00 rest

3 rounds

x7 pullups

row as long as it took you to row 500 meters

2:00 rest

3 rounds

jake: _, 39, 32/447, 438, 424

josh: 49, 44, 46/461, 450, 431

tj: 354, 368, 382/34, 40, 36

ryan: 457, 429, 440/43, 47, 52

gary, matt, brad

warm up: row 10:00

*during the warm up i noticed each individual pulling fairly hard, which is usually a terrible idea if your heart has not yet started to work very hard. warm up properly and the day will go easier.*

row 500 meters fresh.

x7 pullups

row as long as it took to row 500 meters.

rest 2:00

3 rounds

rest 5:00

50-40-30-20-10 calories.

each player rests while the other goes.

brad: 456, 415, 418/1:41, 1:13, 1:01, :39, :10

matt: 464, 418, 419/1:35, 1:06, :50, :26, :10

gary: 482, 468, 453/1:46, 1:36, 1:28, :48, :17

the idea for todays workout stemmed from my current frustration with rowing/aidyne, and watching everyone blow up after :30. i am a huge fan of digging a hole and not being able to get out of said hole, but very rarely does an individual gain much fitness from puking all over the place after holding a pace which is unsustainable. i ideally wanted everyone to maintain a pace within their 500 meter time that did not deviate any more than 15% (425 meters). i could only assume that maintaining a pace slower than the fresh 500 meter time was in store for everyone, but what percentage of that time i was unsure of.

today everyone struggled, and some did not recover. hopefully a lesson was learned by everyone today: pace yourself accordingly; rowing at an average of 1:29/500 is not sustainable for most. know your abilities, your pace, become more efficient, and build your strength. if you row a 1:40 500 meter, try to maintain a 1:40 the whole time.

shout out to tj for supplying the mess.