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Party Time


Party Time

Party-favors  Well it's that time of year again! We will be having a CrossFit Valley Park holiday party on December 19th, 6:30 p.m. Our location is not yet determined so stay tuned.

-Our December seminar has been cancelled and rescheduled for January 3rd. Details are under "Monthly Seminars".

-Our Wall of Fame/Progress Board format has changed. Challenges, goals, WOD times, and PR's are open for everyone, not just the leader in each category. We expect it to start filling up with names!

-Speaking of PR's, Sharon Dailey beat her bench press 1 rep max. with a lift of 80 lbs!!! Way to go Sharon!

5 Responses

  1. Jon

    Hello CVP,

    I want to share my progress report with you all because I learned a couple things tonight. My goal is to row 2k in 7:30 by the New Year. My PR before tonight was 7:50. Then at about 9:00 at a local Globo, I went for it: 7:48–and I was panting on the floor for about ten minutes after. At least it was a PR, but it's a far cry from my goal.

    I've been working toward 7:30 by warming up with 8 rounds of Tabata rowing before CrossFit workouts. I'm sure we've all read and/or heard how CrossFitting helps us in the long, slow domain by training often in the hard and fast. So I thought I'd apply that to rowing specifically. It didn't work. Tonight I started losing steam around 900m, which is roughly how much I row in 8 Tabata rounds. So they didn't help me keep a consistent rate for 2k. Rowing Tabata intervals for 900m trained me to row at a slower rate for 900m, and that's it. (The same thing happened when I rowed 2k in 7:50 back in May–I trained for that with Tabatas, too.)

    Of course that's not to say that interval training is useless. Only that my thought that in order to train for a long row I need to work anaerobically in rowing is mistaken. CrossFitting in general, and CrossFitting hard, should suffice–why wouldn't "Fight Gone Bad" or "Tabata Something Else" help just as much as Tabata rowing? That, and rowing harder next time.

    In the meantime, what I need to work on is keeping a consistent rate–rarely did I have two strokes in a row with the same /500m time. I'll do that by warming up with 500m instead of Tabatas, and by shooting for a consistent stroke rate throughout the entire warmup. (That'll probably be a more appropriate warmup anyway. Doing something like "Helen" after 8 Tabata rounds is scary.) Maybe I'll throw in a 4 round warmup every so often, still shooting for that consistent rate.)

    So here's what I've learned:

    1) Plan both your goal and how you're going to attain it.

    2) Give your goal a shot between now and your deadline so you can learn from mistakes and successes.

    3) Don't underestimate the pain of long and slow. It sucks.

    4) Congratulations, Sharon! How did you do it? Perhaps it'll be better for everyone to hear how someone had a recent success rather than a recent failure.

    5) Did anyone else not recognize Herb right away with the new do?

    And that's that. See you all tomorrow night for the easiest workout ever…

  2. dan thacker

    Jon, Great info. and thanks for sharing. Funny about the Herb comment!!! I called him Paul Newman and he said, "Paul Newman is Dead, Thanks". Jon, I wouldn't concentrate just on Tabatas. While the time interval associated with it is proven somewhat, I think you need to mix it up more. I have NO doubt training anaerobically will help to increase long distance aerobic capacity. For example, I never run but I will bet anything I could go do 10 miles. It wouldn't be fast, and I would be sore, but for someone who NEVER runs, I think it speaks. Now, I wouldn't consider a 2000 M row (FOR TIME) long and slow! Yes, it crosses into the aerobic pathway but it requires big time power and sustained output on levels much higher than say, jogging, or biking. There are many factors to consider. Drag factor will be one of the most important. Technique as well. Personally, I would row 400's, 500's and 600's with short rest periods, working to sustain output through 5-6 intervals. Also, I believe any metcon that falls within the range of your goal time, 6-8 minutes, for example, would generally help.

  3. Sharon

    Jon, what has worked for me are the following:

    1. The opportunity to work with absolutely the best CF trainers, they are awesome. Dan, Brandon, Herb, Natalie, & Orie – THANKS!!!

    2. Having a great support group at every CF workout.

    3. Consistency & commitment – for the last 2 years I have made it to the gym 3 to 4 times a week.

    4. Healthy eating.

    Thanks to everyone for their support!


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