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Mashpee, MA 02649
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September 19, 2011



3 Rounds For Time
Row 500
Run 400
rest 3:00 Between Rounds
Coaches note: Why rest 3:00? The answer is multi faceted but lets focus in on 1 very important aspect, intensity. This is a workout where you can really be aggressive every single round. So intense in fact that 3:00 should feel like a good thing. You should be rowing hard and running even harder-especially as you approach the finish line. Do the first round AS FAST AS YOU CAN, use the rest for hydrating, and breathing, then try to do the next 2 rounds as fast, or faster than your first round. This WOD doesn’t look like much on paper but it can really do the job. So come in and challenge yourself especially if you don’t want to do this one.

Fall Team Rowing Challenge

WOW! We are well over 100,000 meters, we even had people rowing on Sunday! Please enter before the cut off date-September 30th- if you haven’t already done so. Even if you don’t want to do extra rowing all you need to do is make the meters you row in warm-ups and WODs like today’s, count by entering them on behalf of the team. Start a free account at www.concept2.com and join CrossFit Cape Cod for the Fall Team Challenge.

Look Feel and Perform Better!!!

Saturday was the official start to the Nutrition Challenge! If you didn’t realize that then please just start Monday. Please make sure that you have signed up, paid and weighed, and done the 3 benchmark WODs. Let us know how its going as the days roll by. Each week we will write down scores on the white board and if we need to have proof of you points please have it ready. Looking forward to

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  1. Littles Reply

    I’m going up to Whole Foods today if anyone needs something for the challenge. I’ll check the blog while I’m at the store.

  2. David Churbuck Reply

    Some suggestions for fellow rowers working on the Fall Rowing Challenge:

    There are two personal awards given by Concept2 for completing the Challenge (little pins, certificates, etc.). One for 100,000 meters between 9/15-10/15 and another for 200,000. We need at least ten people to row 100K each. So do the math and break it into bite size pieces:

    100,000 divided by 30 is 3,333 meters per day. Since C3 is closed on Sunday, and unless you own an erg of your own, that means 3,900 meters per day for 26 days — so what the heck, call it 4,000 meters a day to get the job done.

    Here’s how to get half of these meters knocked off through force of habit. Get on an erg five minutes early and pull 1000 meters. After the WOD, do it again for 1K. You don’t need to kill yourself. A meter is a meter. So there’s half of your daily allotment racked up warming up and cooling down.

    Where does the other 2K come from? Well, that’s why they call it a “Challenge.” You can go nuts and finish the day with a 2K piece, or, you can find a day during the week when you can fit in TWO workouts — the normal WOD and a rowing-only session (try to space them as far apart as possible). Take that rowing-only workout and settle in to bank some serious meters.

    Long erg pieces are misery if your butt isn’t conditioned to sitting on the seat. Pads make it worse. Give it some time and your ischial protrubances — aka your Butt Bones — will settle down and you’ll be able to spend up an hour at a time on the Wheel of Pain.

    Long erg pieces are harder on your mind than anything else. To keep from going crazy bring music and set of sweat-proof headphones/earbuds. I tend to favor Industrial Metal, Techno, etc. Anything with a good driving beat. Stuff like James Taylor will not inspire you to row hard. Trust me. I had a mix tape with “Fire and Rain” on it and it was a total buzzkiller.

    To make the long workout a bit of a challenge try rowing “on the fives” giving an extra hard ten strokes — called a Power Ten — every time you roll past another 500 or 1000 meters. In other words, hammer hard for ten strokes at 1,000, 1500, 2000, 2500, etc.

    The big four distances that are ranked by Concept2 are the 5K, 30 minute, 10K, and 1 hour pieces. You can see what someone your age is doing on the Concept2 ranking page.


    For example, I just checked out 10K times for heavyweight men between 50 and 59 years old. Some lunatic named Nick Rockcliff in Tadcaster England did 10,000 meters in 35 minutes and 19 seconds. I did a 10K last week in 38:20 and am now ranked 47th in the world in my class.

    Using the Concept2 pace calculator….


    …I can figure out that Rockcliff averaged a 1:45 split to get on top of the 10k rankings. Now, the next time I sit down to pull 10K I’ll know that my current pace of 1:55 has a long way to go before I’ll be breathing down Rockcliff’s neck.

    Other tricks for long pieces (other than music, racing, power-tens on the fives) include sprinting during specific songs on your ipod, breaking the piece down into small chunks — row light for 500 meters and crank hard for the next 500, etc.

    Trust me — combine the rowing challenge with the nutrition challenge and you are going to kick your fitness into a whole new level. The ergometer is THE machine used by sports research scientists to accurately measure fitness. No other machine will to hit as many muscle groups as efficiently as a rowing machine … including your face muscles from grimacing.

  3. Annmarie Reply

    Where are we with mango and homemade mayo during the challenge? Just found a yummy chicken mango salad recipe and want to know. Thanks!

  4. Bushy Reply


    thanks a lot for the advice. i think i’ll just wait til the last day and row 100,000 meters though.

  5. sarah lee Reply

    Annmarie. Sounds great!

    Bushy… I like the way you think.

    Dave… It is great to Have you around. Thanks for all your help!

  6. David Churbuck Reply

    Bushy: you’d be at least second in the world since only one lunatic has submitted a score for a 100K so far this year….it only took him 9 hours……..

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