Post by TM79 on Dec 27, 2014 1:53:12 GMT
12/27/14:
Here are some sample WODs from popular Programs around the web:
Catalyst Athletics (Olympic Weight Lifting)
Brand X Method (Well-thought out Crossfit)
The Outlaw Way (Strength-Bias Crossfit)
Crossfit.com
10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Scale pace as needed so that first interval can be maintained for approximately 1 minute.
Scaling:
I've never been on a C2 Rower, so I'm leaving this one alone. To me, it sounds like someone telling me to put the treadmill on 10 mph (6-Minute Mile Pace) and see how long I can run at that pace. Then rest 3 minutes. Then do it again, then rest 3 minutes.... until you get to 10 Rounds of that. Then they tell you to post your times for each round. I think the actual equivalent to running is a 5-Minute Mile Pace, which would be 12 mph. I've never been on a treadmill that would go that fast, so if I were going to sub it on the treadmill, I would do as I explained above. So I'll offer the following scale:
Based on 400 Meter Run = 500 Meter Row:
For Treadmill:
Set Treadmill to 10 mph (6 Minute Mile Pace) and run for as long as possible
Rest 3 Minutes
Do 10 Rounds at that pace and record the time you maintained that pace for each interval.
As for the scaling, I would scale the number of rounds if you are in pretty good shape. If you are a beginner and/or aren't in really good cardiovascular shape, I would scale the number of rounds and intensity/pace. Think about it, that's like sprinting ~a quarter mile 10 times. That's ~2.5 miles of sprinting. So I would say intermediates do 6 Rounds (~1.5 Miles)
Beginners probably shouldn't push it this hard. For them, I would suggest setting the Rower/Treadmill to a pace that is somewhat more challenging than they're used to and doing 5 rounds of 1 Minute of Work, 3 Minutes of Rest.
If you don't have access to a rower or a treadmill, I would mark off 400 Meters using an app like Map My Run or Nike Fitness. Then just do 400 meter Sprints and record your times.
***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow. We encourage you to visit the websites linked on this forum. We link them to give you ideas about training and/or instruction on proper form. Sometimes, I may choose to offer scaling for workouts. These are merely suggestions of how I would scale them for my own use.
Here are some sample WODs from popular Programs around the web:
Catalyst Athletics (Olympic Weight Lifting)
Brand X Method (Well-thought out Crossfit)
The Outlaw Way (Strength-Bias Crossfit)
Crossfit.com
10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Scale pace as needed so that first interval can be maintained for approximately 1 minute.
Scaling:
I've never been on a C2 Rower, so I'm leaving this one alone. To me, it sounds like someone telling me to put the treadmill on 10 mph (6-Minute Mile Pace) and see how long I can run at that pace. Then rest 3 minutes. Then do it again, then rest 3 minutes.... until you get to 10 Rounds of that. Then they tell you to post your times for each round. I think the actual equivalent to running is a 5-Minute Mile Pace, which would be 12 mph. I've never been on a treadmill that would go that fast, so if I were going to sub it on the treadmill, I would do as I explained above. So I'll offer the following scale:
Based on 400 Meter Run = 500 Meter Row:
For Treadmill:
Set Treadmill to 10 mph (6 Minute Mile Pace) and run for as long as possible
Rest 3 Minutes
Do 10 Rounds at that pace and record the time you maintained that pace for each interval.
As for the scaling, I would scale the number of rounds if you are in pretty good shape. If you are a beginner and/or aren't in really good cardiovascular shape, I would scale the number of rounds and intensity/pace. Think about it, that's like sprinting ~a quarter mile 10 times. That's ~2.5 miles of sprinting. So I would say intermediates do 6 Rounds (~1.5 Miles)
Beginners probably shouldn't push it this hard. For them, I would suggest setting the Rower/Treadmill to a pace that is somewhat more challenging than they're used to and doing 5 rounds of 1 Minute of Work, 3 Minutes of Rest.
If you don't have access to a rower or a treadmill, I would mark off 400 Meters using an app like Map My Run or Nike Fitness. Then just do 400 meter Sprints and record your times.
***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow. We encourage you to visit the websites linked on this forum. We link them to give you ideas about training and/or instruction on proper form. Sometimes, I may choose to offer scaling for workouts. These are merely suggestions of how I would scale them for my own use.
