ERGalicious
Hey all!
We’re four weeks out from the CRASH-B’s!
For those of you who haven’t been following along on Facebook, the CRASH-B’s are the world indoor rowing championships which are held every year at Agganis Arena at BU. Two events are contested, an individual race of 2000m, and a teams race in which 4 person teams complete a cumulative 4000m. This year they’re being held on February 12th, registration is open until January 20th and you can register here. Individual registration is $30 and teams registration is $40.
I’m trying my best to support and harangue as many of you as possible in to registering for this event, and we’re in the process of putting together teams, so far the people who have expressed interest include:
Please correct me if I’m wrong on this. This gives us enough for two male teams and leaves us one person short to field a female team. If there is more interest we can try to put together additional teams. Everyone interested please email me at jbrause@crossfitcoolidgecorner.com so we can begin to coordinate, we only have until Friday to put together and register teams so your cooperation and responsiveness is greatly appreciated.
In order to train for this event I have three options for you:
All this training will be done outside of class. As far as pacing goes I understand this will the first exposure most of you will have to focused erg training and as such will be a lesson in feeling out your abilities and limits. To get the most out of these training sessions avoid burning out on the first few intervals, instead start out “too slow” and try to be fastest on the last few sets.
Sprinter/ Half-Pete Plan (For Teams/1k)
Week 1
Day 1 (Speed Interval)- 8x250m : 1min15 Rest
Day 2 (Anaerobic Threshold)- 5x750m : 2min30 Rest
Day 3 (Endurance Work)- 4000m
Week 2
Day 1 (Speed Interval)- 200m, 400m, 600m, 800m, 600m, 400m, 200m : Rest- 1 min, 2 min, 3 min, 4min, 3 min, 2min
Day 2 (Anaerobic Threshold)- 4x1000m : 2min30 Rest
Day 3 (Endurance Work)- 5000m
Week 3
Day 1 (Speed Interval)- 4x500m : 2min30 Rest
Day 2 (Anaerobic Threshold)- 1500m, 1250m, 1000m : 2min30 Rest
Day 3 (Endurance Work)- 6000m
Week 4
Day 1 (Speed Interval)- 8 x 250m : 1min15 Rest
Day 2 (Anaerobic Threshold)- 3x750m : 2min30 Rest (Take it easy on this, feel out race pace)
Day 3- Race!
Full ‘Pete’s Plan’ (for 2k)-
Week 1
Day 1 (Speed Interval)- 8 x 500m / 3min30 rest
Day 2 (Anaerobic Threshold)- 5 x 1500m / 5min rest
Day 3 (Endurance Work)- 6000m
Week 2
Day 1 (Speed Interval)- 250m, 500m, 750m, 1000m, 750m, 500m, 250m / Rest- 1:30, 3:00, 4:30, 6:00, 4:30, 3:00
Day 2 (Anaerobic Threshold)- 4 x 2000m / 5min rest
Day 3 (Endurance Work)- 8000m
Week 3
Day 1 (Speed Interval)- 4 x 1000m / 5min rest
Day 2 (Anaerobic Threshold)- 3k, 2.5k, 2k / 5min rest
Day 3 (Endurance Work)- 10000m total
Week 4
Day 1 (Speed Interval)- 8 x 500m / 3min30 rest
Day 2 (Anaerobic Threshold)- 3 x 1500m / 5min rest (take it easy on this, feel out race pace)
Day 3- Race!
Down the Rabbit Hole (for continued rowing development in the 2k)-
Greg has put together a spreadsheet to help set your target times for the Wolverine Plan, if you’re interested in following this program send me an email and I can share it with you.
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