CFCC Does the CRASH-B’s | Crossfit Coolidge Corner
  • Box Hours

    HOURSX

    MONDAY06:00 AM - 08:00 PM

    TUESDAY06:00 AM - 08:00 PM

    WEDNESDAY06:00 AM - 08:00 PM

    THURSDAY06:00 AM - 08:00 PM

    FRIDAY06:00 AM - 08:00 PM

    SATURDAY06:00 AM - 08:00 PM

    SUNDAY06:00 AM - 08:00 PM

  • (617) 232-0020
  • Contact

    Let's Keep In Touch!X

    ADDRESS1285 Beacon Street Brookline, MA 02446

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

GET STARTED SIGN IN

OUR BLOG

CFCC Does the CRASH-B’s

By Jbrause | In News & Events | on January 16, 2017

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:

  • Adam Mundt
  • Greg Genecin
  • Robert Gerber
  • Ian Gatward
  • Michael Mendes
  • Beau Morimando
  • Tyler Maltbie
  • Jesse Ansaldi
  • Raya Alageel
  • Sarah Bleicher
  • Sydney Bates

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:

  • Sprinter/ Half-Pete Plan- This is for athletes interested in competing in the Teams Event. Workouts are doable in ~20 minutes and would be appropriate (but not easy) to do following a regular class.
  • Pete’s Plan- This is for athletes interested in dedicating more time to their rowing and improving their 2k time. Workouts will take ~40minute to an hour. Only do after a regular class if you’re crazy or have supreme work capacity.
  • The Wolverine Plan- This is a high-level collegiate rowing program for athletes serious about training and improving their 2k time as a primary focus.

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)-

Wolverine Plan

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.

 

 

 

No Comments to "CFCC Does the CRASH-B’s"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© 2013 CrossFit Coolidge Corner. All rights reserved. Sitemap. Privacy Policy
Website by 829 Studios