300 - Day 19 & 20

I substituted my fartleks on day 19 for 2 days at the beach. However, I didn't skimp out - I did go running on the beach sand - which still gives a good workout.

Either way, anything I may not have accomplished on Sunday was made up for during my rowing workout on Monday.

I decided after leaving the Crossfit321 gym on Saturday that it really is a good idea to do a well rounded and full warm-up prior to every workout - so the General Crossfit Workout is now going to be worked into my daily routine. This will consist of the following:

1000m Row OR 800m run
20-30 Push-Ups
20-30 Sit-Ups
10-15 Pullups or 15-20 Dips
20 Back Extensions
20 Box Jumps - 20-24"
Samson Stretch - 15-20 seconds per leg

This will vary from day to day, depending on the workout and equipment available. If I am doing my workout at home or at the gym at work, I will have to do swiss ball back extensions, or substitute with good mornings. If I am doing a pull-up centric workout, I will do the dips for the warm-up instead of the pull-ups. If I am doing a lot of chest focused exercises, I will do less push-ups, etc - on days that I row, I'll run for a warm-up, etc.

That being said, here was my workout for Day 20:

Warm-Up:
800m run (4:34)
20 push-ups
20 sit-ups
15 pull-ups
Samson stretch 15 seconds/leg

I then completed my 6x500 meter rows. I came out of the gate way too fast, as made evident by my times:

1. 1:36.2
2. 1:51.8
3. 1:57.1
4. 1:54.1
5. 1:52.7
6. 1:49.3

Had I not been so over-zealous on the first one, I might have been able to average closer to 1:45 to 1:48 or so - since after a brief rest (less intense intervals), I was able to finish my last one in 1:49.

I think in future workouts for this, I will have to set a goal of 1:45 +/- 5 seconds. This way I won't go out too fast, since the Concept II shows you your pace. Once I can maintain a 1:45 pace for 6 intervals, I can increase the intervals or the intensity.

I'd also like to get some actual benchmark times for the 500m, 1000m, 2000m and 5000m. Perhaps I can work these into my workout over the next 3 weeks (which is actually due for tomorrow!). I better go get to planning.