Feb 23, 2012

Concept2 Challenge

The next challenge is called March Madness and it is an individual challenge. You row 5000 or 10000 meters per day for 25 of the 31 days in March. So, 125,000 for the 5000 meter group or 250,000 for the 10k folks.

This will be a tough one, especially for those participating in the CrossFit Games. It only allows 6 rest days for the month.

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 4, Feb. 22–29: 10,000 meters

CrossFit Endurance – Long Intervals

3 x 2k, rest 3:00, deviate no more than +/- 5-10 seconds

Concept2 – Short WOD

12 x 250m / 45 sec easy

Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces.

Interesting Link

Mobility WOD that could help with the Games Week One WOD – LINK

Feb 22, 2012

Concept2 Challenge

The next challenge is called March Madness and it is an individual challenge. You row 5000 or 10000 meters per day for 25 of the 31 days in March. So, 125,000 for the 5000 meter group or 250,000 for the 10k folks.

This will be a tough one, especially for those participating in the CrossFit Games. It only allows 6 rest days for the month.

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 4, Feb. 22–29: 10,000 meters

CrossFit Endurance – Short Intervals

6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds

Concept2 – Short WOD

2 x 2000m @ 26 spm plus bursts / 4 min easy

Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.

Interesting Link

Radiation exposure put into perspective – LINK

Feb 21, 2012

Concept2 Challenge

The next challenge is called March Madness and it is an individual challenge. You row 5000 or 10000 meters per day for 25 of the 31 days in March. So, 125,000 for the 5000 meter group or 250,000 for the 10k folks.

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 3, Feb. 15–21: 2000 meters

CrossFit Endurance – Short Intervals

6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds

Concept2 – Short WOD

8 x 500m / 1 min easy

Row eight 500 meter pieces. Row for one minute at light pressure between each 500.

Interesting Link

A good primer on Paleo – LINK

Feb 20, 2012

Concept2 Challenge

The next challenge is called March Madness and it is an individual challenge. You row 5000 or 10000 meters per day for 25 of the 31 days in March. So, 125,000 for the 5000 meter group or 250,000 for the 10k folks.

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 3, Feb. 15–21: 2000 meters

CrossFit Endurance – Short Intervals

6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds

Concept2 – Short WOD

4 x 750m / 2 min easy

Row four 750 meter pieces. Row for two minutes at light pressure between each 750.

Interesting Link

CrossFit Lingo – LINK

Feb 17, 2012

Concept2 Challenge

The next challenge is called March Madness and it is an individual challenge. You row 5000 or 10000 meters per day for 25 of the 31 days in March. So, 125,000 for the 5000 meter group or 250,000 for the 10k folks.

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 3, Feb. 15–21: 2000 meters

CrossFit Endurance – Short Intervals

3 x (125m + 250m + 500m)

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Concept2 – Short WOD

12 x 1 min / 1 min easy

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.

Interesting Link

47 ways to boost your brainpower – LINK

Feb 14, 2012

Concept2 Valentines Day Challenge

Last day to complete the challenge. Row 14K meters total between Feb. 9th-14th. This is an individual challenge. All you have to do is log your meters on the online logbook. DETAILS

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 2, Feb. 8–14: 500 meters

CrossFit Endurance – Long Intervals

4 x 1500m, rest 2:00, deviate no more than +/- 3-5 seconds

Concept2 – Short WOD

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Interesting Link

15 guilt-free ways to indulge in chocolate – LINK

Feb 13, 2012

Concept2 Valentines Day Challenge

Two days remain to complete the challenge. Row 14K meters total between Feb. 9th-14th. This is an individual challenge. All you have to do is log your meters on the online logbook. DETAILS

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 2, Feb. 8–14: 500 meters

CrossFit Endurance – Long Intervals

4 x 1500m, rest 2:00, deviate no more than +/- 3-5 seconds

Concept2 – Short WOD

3 x 750m / 1 min easy

Row three 750 meter pieces. Row for one minute at light pressure between each 750.

Interesting Link

5 reasons why you shouldn’t work out so much – LINK

Feb 11, 2012

Concept2 Valentines Day Challenge

Row 14K meters total between Feb. 9th-14th. This is an individual challenge. All you have to do is log your meters on the online logbook. DETAILS

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 2, Feb. 8–14: 500 meters

CrossFit Endurance – Long Intervals

No rowing posted today. The posted 10K run translates to 12,5oo m row.

Concept2 – Short WOD

3 x 750m / 3 min easy

Row three 750 meter pieces. Row for three minutes at light pressure between each 750.

Interesting Link

Directions to CrossFit Tulsa – LINK

Feb 10, 2012

Concept2 Valentines Day Challenge

Row 14K meters total between Feb. 9th-14th. This is an individual challenge. All you have to do is log your meters on the online logbook. DETAILS

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 2, Feb. 8–14: 500 meters

CrossFit Endurance – Long Intervals

2 x 500m with 1:00 rest between then row 2 x 1000 with 3:00 rest between, deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m

Concept2 – Short WOD

20 rounds of 20 sec / 40 sec easy

Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

Interesting Link

20 step story of a typical CrossFitter – LINK

Feb 9, 2012

Concept2 Valentines Day Challenge

Begins today. Row 14K meters total between Feb. 9th-14th. This is an individual challenge. All you have to do is log your meters on the online logbook. DETAILS

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 2, Feb. 8–14: 500 meters

CrossFit Endurance – Long Intervals

2 x 500m with 1:00 rest between then row 2 x 1000 with 3:00 rest between, deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m

Concept2 – Short WOD

6 x 2 min / 1 min easy

Row six 2 minute pieces. Row for one minute at light pressure between each piece.

Interesting Link

What you should know about Uncle Rhabdo – LINK