Balance Gym
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.52.5 (23)
2. 3.54.5 (22)
3. 3.57.7 (22)
4. 3.55.2 (22)
5. 3.55.8 (22)
Notes: Pretty decent effort. 1K is really difficult distance because it's somewhere between a sprint and an endurance piece. My goal was to keep the pace below 1.55/500 meter the entire time, but I wasn't able to do so. Also, I tried to maintain that pace without increasing my stroke rate. I want to keep the stroke rate 22-24 and make each pull more powerful. In a CrossFit competition, unless it's purely a rowing piece for time, the event is likely to include rowing as only one component of the event. Therefore, there's no sense burning yourself out with a crazy stroke rate and ending up gassed for the next movement. That's why I'm to increase my times while keeping my heart rate under control. It's time to really commit to getting on the rowing machine at least twice per week between now and Charlottesville. Depending upon how terrible the CFDC workout is on Sunday, I may be able to sneak back over in the afternoon for 8 x 500 meters.
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