Row – 30 second sprint/1:00 rest
Notes: Greg paid us a surprise visit and gave us some really good tips on rowing. Thank you Greg for coming in and working out with us.
This workout I picked up from T-Muscle.com actually, and with Greg here, I thought it would be a good one. The site is directed at bodybuilding, but I applied the interval set to a torture device and poof, CrossFit WOD. The interval set is deceptive. I tried to do this 3 days a week a few weeks back and it really kicked my butt. It’s a 1:2 work rest ratio which means it’s being directed mostly at the middle distance energy pathway or glycogen. This usually has interesting effects cause intervals are never perfect in which energy system is used. So you get a little bit of everything and when you do it for 15 rounds, it starts to have the taste of oxygen pathway or endurance effects. I also tried it with Thrusters and that was a possible hospital visit. Give it a try, play with it and let me know how it goes.
Any questions, comments or feedback, please feel free to call or email us.
See you all soon.