CLB: GETTING IT DONE

Any coach can write a crushing interval workout.  In fact these are the easiest workouts to write because they require zero creativity.   I openly challenge all my athletes to ask, “Why is this workout, when considering all potential workout options, the highest and best use of my time?”

As an athlete, my favorite workouts are the long easy swims, runs or rides where I solve all the world’s problems. My focus during these workouts is on the distance and not the intensity.  I have always found the simplicity of these workouts to be a refreshing place where I put my physical, emotional, and mental issues back into balance.  However, these types of workouts also require little creativity to program.

I also recognize that balancing a range of athletic challenges (intensities) is critical to building long term performance. As a coach, my favorite workouts take the athlete to the edge of their experience (Coach Glassman…sound familiar?) while building knowledge, confidence and motivation.

I often have athletes that ask for workouts that will push their “edge”.  In response, I love giving them a stomach churning workout that provides them their key ingredients to maximize adaptation.

“Can you provide me a 500 calorie row workout?”

-Camille LeBlanc-Bazinet

My response…

  • 1100m in target time of 4:36 (800m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 1000m in target time of 4:10 (700m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 900m in target time of 3:46 (600m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 800m in target time of 3:19 (500m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 700m in target time of 2:53 (400m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 600m in target time of 2:28 (300m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 500m in target time of 2:02 (200m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 400m in target time of 1:36 (100m at 2:08/500m pace & 300m at 1:58/500m pace)
  • 200m easy row (sub-2:28 pace)
  • 300m in target time of 1:10 (300m at 1:58/500m pace)

IF YOU HIT 500 calories then your are DONE!!

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Camille attacked this workout yesterday.  She was surprised how comfortable the pacing felt in the opening 3 rounds.   Camille soon calculated that she’d PR her 5k if she maintained her current pace.  Her confidence continued to grow as she hit a new PR at 5k and every 1000m interval thereafter.  As a coach, I believe every good endurance workout should have individualized paces to hold the athlete accountable while controlling the stimulus (especially with CrossFit athletes because they love high intensity).   This entire rowing workout has specific targeted paces except for the 200m easy recovery rows between the rounds.

These “recovery rows” were the core of this workout.  I programmed these recovery rows at a “sub-2:28/500m pace” to measured her true workout performance.   Yes, Camille hit the 2:08 & 1:58 paces.   However, I wanted to know by how much she was willing to voluntarily beat the prescribed “sub-2:28 pace”.

Question:  How many calories did Camille hit at the end of this row workout?  More than 500?  Less than 500?

 

 

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