Shannon rows uphill???

TUESDAY 081111

Row 1,000 meters

Shannon - 5:19

Did some extended skill work with "Crazy" Shannon to give her a little taste of the "power" of CrossFit. A little introduction to the Russian Kettlebell and how you can get a great "cardio" workout from just a funny little round piece of steel (with a handle on it?!?!?!?).

Then it was down on the ground for some work with the rings and some ring push ups. You know the ones... where you start to shake, your shoulder, chest, back, glute, thigh and ab muscles start to spasm and you fall flat on your face (all of four inches to the ground) and you learn what a real "ab" workout is. (By the way, CrossFit doesn't "do" abs, it's all about mid line stabilization baby!!!)

Finished with a hard push on the C2 Rower. Wanted to see what kind of effort she would give all out on the rower for 1,000 meters. Now Shannon has been rowing 1,000 meters as part of every warm up but at a leisurely pace, finishing around 5:20-5:30 every time. I wanted to see what she would get going all out. She was killing it for the first two minutes or so, holding down a blistering 2:10 pace when she ran out of gas. After a couple short breaks, and a strong finish, she still managed to finish at 5:19. Looks like we need to do more speed work to get her accustomed to holding a (little bit) faster "aerobic" pace for more than a few minutes. (Glycolytic pathway here we come...)

The 1,000 meter row gave me a very good idea where her fitness level is and what we need to do to get her faster... fast. Crazy Shannon is going to hit some extra-short workouts with more rest in between and we are going to hit them harder than she is used to. Slogging away comfortably on the treadmill or elliptical is a sure way to sabotage your fitness... huh??!?!?!!???

Anyone care to join us? Shannon needs a workout partner so that I'm not focusing on her the entire workout... please give Shannon a break, she will tell you how to workout for FREE...!!!