Jose Alberto Morales of Panama City Crossfit shares some of his workouts and workout wisdom:
Everyone here loves the feel of your adapter, but they keep coming because of our training methods, combining CrossFit and Paddling.
We have all sorts of combinations, from straight up paddling intervals to more interesting workouts that combine weightlifting, gymnastics, and cardio).
Our theory is that most of our paddlers go out to the water to train endurance at least 2 times a week, so most of our workouts are focused on shorter workouts to build up stamina.
Paddling only workout we have done this week:
Set 3 minute intervals on the Concept 2
Perform the following:
3 Rounds (total time 27 minutes)
Men perform with damper setting at 10, Women at 7.
3 minutes at Recovery Pace of 50 strokes per minute, switching every 25 strokes
3 minutes at normal to tempo pace 60 strokes per minute, switch every 15 strokes
3 minutes reach above 65 strokes per minute, switch every 7 strokes.
Comments: Men should try to be between 2:30 to 2:40 on the 500 meter split on the recovery pace and gradually decrease the split to about 2:10/500. Women, 3:00 to 3:10 on the recovery, and hit 2:30 at 65 strokes per minute.
None of these intervals should feel like a sprint due to the duration of the workout. If the splits above are below of your average, please add time to each split, but remember the increase and decrease of the splits.
Few examples of CrossFit workout incorporating the adapter:
for 20 minutes, every minute on the minute:
Odd minute: Paddle 200 meters. Strokes per minute, strokes per side, and damper setting open to paddler.
Even minute: Kettlebell Swings (men 53 pounds, women 35 pounds).
Workout 2: Takes Takes about 17 to 20 minutes to complete including rest.
Paddle 400 meters on Sprints at 70 to 75 Strokes per minute with damper setting at 7 for men, 5 for women.
20 Doubleunders (jump rope goes twice under your feet on every jump)
Take 1 minute rest between rounds
Workout 3: Takes about 14 minutes to complete
3 Heavy Thrusters (Men at 135 pounds, women at 95 pounds)
250 meter Paddle long and hard, 45 to 50 strokes per minute, damper at 10 for men, 7 for women, switch very 30 strokes
My favorite, we call it the Alpha (the name of our cayuco)
5 Rounds: Fastest we ever in the gym has been 19:22 for men, 25:09 for women.
500 meters Paddle, damper at 10 for men, 7 for women, strokes per minute and strokes per side open to paddler
200 meters Run
15 Shoulder Presses, 95 pounds for men, 65 pounds for women
As a recovery day workout:
3 Rounds – About half an hour to complete.
500 meters Paddle at a comfortable pace, men 2:45, women 3:15 per 500 meters at damper 7 and 5. Focus on technique, remember to reach on the catch, keep the paddle perpendicular to the ground on the power stroke, and exit at the hip on the recovery.
Run 1000 meters at a comfortable pace.