So my wife told me she wanted to start to learn to stand-up paddle, so I went to check out the conditions at the newly-opened Overpeck Park in Teaneck, NJ, which has a lake that looks perfect for a 2000m buoyed rowing course if USRowing ever got the urge for a regatta within sight of the Manhattan skyline. Here’s what I found:
1. The lake is too shallow for SUP unless you plan to never fall off the board, hence it is not good for beginners. I probed the depth with my paddle and could almost always hit bottom.
2. The launch area is riprap stone, which again is not great for someone who might have trouble close to shore.
3. The facilities are great, with easy NJ Turnpike access, close parking, clean new bathrooms, etc.
4. The wind was howling, so to play it safe I mostly knelt vs. stood given the shallow water.
Verdict: too bad, this would be a great lake for kayaking or even rowing, but probably not ideal for SUP, especially for beginners.
Now, on another note, this is a great link: Crossfit Endurance hooking up with the SUP crowd in Dana Point: http://www.youtube.com/user/Watermans100
Now we’re talkin!
Well I had an awesome race yesterday in the double sculls in very tough headwind conditions – we led start to finish and won a USRowing Masters National Championship with open water over the next closest boat.
Observations: 1) Ability to maintain CONSISTENT horsepower instead of “fly-and-die”, 2) Ability to handle a race that was 30 seconds longer than usual due to conditions with NO LOSS of power or speed, and 3) Ability to RECOVER quickly after the race, feeling like I could do it again.
This type of race is basically equivalent to doing 140-150 kettlebell swings or bodyweight deadlifts in 3 minutes 52 seconds.
I commented to my doubles partner that until the week of the race, I had not done a practice session lasting more than 40 minutes all summer, following the WODs at Crossfit Ignite for strength/power and the Crossfit Endurance model of high-intensity intervals with little rest on the water. Clearly this method works for masters rowing where the events average 3:30-4:00 in length and all of us have work/family commitments that put pressure on available training time.
The last time I won this event was 10 years ago when I was in my early 30s…and I feel as fit or fitter now than I did then.
It will be interesting to see the carryover into the fall races where the course is 5K, or 20-25 minutes.
6-month goal on the whiteboard at Crossfit Ignite: “Win Masters National Championship”. CHECK !
There are still spots available to attend the Crossfit Rowing Certification at Crossfit Ignite and Nereid Boat Club over Labor Day weekend. This is a central location to the New York metro area, and will feature one day on the Concept2 and one day on the water learning to row. For any Crossfitters who haven’t tried it, the on-water experience is wonderful and very different from the C2, involving balance, finesse, and timing. Kind of like a middle aged rower learning to do double-unders 🙂
Info at: http://crossfitignite.com/events/
Today’s Crossfit Endurance WOD was prescribed as 10×30 calories on the Concept2. Can’t do calories on the water, so I decided to do 10×40 strokes at race pace, but with only 20 rest stokes in between. It turned into one of the most intensity-packed workouts I’ve done. 25 minutes end-to-end including warmup and cooldown, just over 5K meters rowed, and 400 power strokes at 30-33 and 1:50-1:45 splits packed into that. I am tired, but I love it. Talk about time-efficient training!
Thanks to Jason and Rick at Crossfit Santa Clara for welcoming me as your guest this week! That’s what I love about the Crossfit community. Good luck in the Games guys and if you are ever in the New York / New Jersey area look us up at Crossfit Ignite!
Okay, the news of the day is the massive snowstorm on the east coast. 17 inches fell overnight in New York, and it’s still coming down here in Bergen County, New Jersey. No chance of going to Crossfit Ignite or Nereid Boat Club today, but this could be fun. I’m looking forward to an anaerobic workout of shoveling out from about 14 inches of snow since last night (how much does snow weigh?), and then maybe some deep snow running.
I estimate to clear my driveway will take about 17 rounds of 20 shovels at an average of 35 lbs. per shovel using a jumbo shovel. This may be a little light because the snow this time is very wet and heavy. The movement combines a lunge to set the shovel, a deadlift to lift it, and a 1-hand kettlebell swing motion to launch it over to the pile on the side of the driveway.
My neighbor kindly offered his snowblower but I declined !
It’s funny, I tried to find some online info on the biomechanics of snow shoveling as a workout, but all I could find was info on how to make it easier, not how to maximize the positive effects of the exercise! I want to maximize the load on my back (safely), not minimize it. I finally found one old thread on the Crossfit discussion board. Sounds like there are lots of Crossfitters in Jersey with the same question!
Anybody have any thoughts?
I will probably repeat this on Monday when I get to the boathouse and find that it’s still snowed in.
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