Tuesday 20141209

Defined Power Output 

Interval 

6 rounds of... 

  • 30:30 Row (30 seconds of work/30 second of rest) 
  • Goal >150m per 30 seconds 

Rest 5 minutes 

6 rounds of... 

  • 30:30 Row (30 seconds of work/30 second of rest) 
  • Goal >150m per 30 seconds 

Rest 5 minutes

6 rounds of... 

  • 30:30 Row (30 seconds of work/30 second of rest) 
  • Goal >150m per 30 seconds 

Scaling: 

>150m is for competitors. >130m = established. >110m = recruit
If running, instead of rowing, distances are 130m/120m/110m. 

Really want to challenge yourself? 10 burpee penalty for every busted meter goal.

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.