Tried the Crossfit Endurance WOD today

Just for kicks I thought I’d try out the Crossfit Endurance mainsite WOD in the evening today: 9 reps of 1 min on / 1 min off on the Concept2 ergometer, going hard but trying to keep a consistent number of meters per interval. I set the damper at the border of 3-4 and decided to target a stroke rate of about 33 strokes per 1 minute interval, and I kept moving but VERY light on the rest. Here’s what I came up with:

#1: 300 meters
#2: 305
#3: 306
#4: 308
#5: 302
#6: 305
#7: 305
#8: 306
#9: 314 (tried to empty the tank)

average 500m split: 1:38.1

This is a fun one that anyone can do – the intervals are short enough that you can actually count the strokes, just like counting burpees. In rowing we call it lactic acid tolerance – low intensity (LATT-LO), meaning that the intervals are long enough to build lactate in the muscles but with enough rest to flush it so that your numbers don’t fall off a cliff after the first couple intervals.

I wasn’t sure what would happen for 2 reasons:  1)  I was really tired from the gymnastics and kettlebell WOD this morning, and 2)  I’m used to doing 1-min intervals in June, not February.  I could probably push it a little harder next time.

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