Today's workout is a classic sprint interval workout. It's one we used while I rowed for UC Davis and it's one frequently published by Concept 2 and Dark Horse Rowing. You will row 3000m over all 12 intervals. The goal is to row the accumulated distance faster than you would if you rowed 3000m in one piece.
We are starting to row a bit more to get us all ready for Row'd Royalty this January. Row'd Royalty is a 4 week online-indoor rowing competition. This will be our third year competing. We have finished very strong in the past and I'm excited to put together another strong team this January.
We are offering a 2 hour basic rowing seminar on Sunday, November 20 from 2:30-4:30PM and December 11 from 10:30-12:30. We are also offering an advanced rowing seminar on Sunday, December 11 from 2:30-4:30PM.
Click on the button below to register for a seminar.
Row 12 x 250m
Each piece should be negative split, meaning it should get faster each time. Rest as needed, but no more than 2 mins.
This workout tests our endurance, stamina, power, speed, consistency, and pacing. Rowing negative splits can be a challenge. It's hard to know just how much power to apply in the first few splits. Try starting these intervals at your best 500m split plus 10 or 15 seconds. Take off 2 seconds for each interval until you are rowing your middle 4 intervals at your best 500m split, and the final 4 intervals as fast as possible.
This is a good workout to also practice varying your stroke rate. Try rowing your first few intervals at 26-28, then get progressively faster. Compare the energy you expend and the time it takes to row 250m at a higher stroke rate. Good luck!
Thank you to everyone who attended our Night of the Living Deadlifts Halloween costume party and deadlift competition. We calculated the biggest deadlifts of the night using the USA Powerlifting McCulloch age coefficient. The folks with the monster deadlifts were:
Partner Deadlift Female: Katy Teason and Coach Heidi - 475lbs
Partner Deadlift Male: Alex Hughes and Coaches James - 725lbs
Partner Deadlift Mixed: Duane Hansen and Noah Massey - 520lbs
For time as a 2-person team:
80 Thrusters 115/80
80 Chest-to-bar Pull-ups
80 Squat Cleans 115/80
80 Burpee Box Jumps 24/20
80 Calories Row
Divide the reps as you choose, all movements must be completed in order.
This workout is one of the many Monster Mash workouts created by CrossFit Linchpin. We hope you enjoy it! Team up with a fellow monster and mash through the reps as fast as possible. We're working endurance, stamina, power, speed, agility, and coordination. Good luck monsters!
Join Coach Heidi for the unknown and unknowable today at 9am then join us tonight at 6pm for The Night of the Living Deadlifts Halloween Costume Party!
Our party is also a very informal deadlift competition. An entry fee of $5 and a costume are all you need to compete. We'll divvy up the cash for the best female, male (youngins and masters) and best partner lifts (mixed or same gender).
YOU MUST BE IN COSTUME TO COMPETE.
True Spirit beanies are on sale NOW through Dec 14.
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Dec 9-13 Podium Week
Dec 14 Holiday PR Brunch Party
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