May 24, 2012

Sorry for the outage yesterday. I was short on time.

Two links today. The first is for CrossFit Journal subscribers and features CrossFit Rowing Coach, Shane Farmer, discussing the differences between damper setting and drag factor. He explains how to set every rower to your preferred drag rating every time.

The second link is part one in a multi-part series on knee pain and your body’s role in causing it. As an athlete with chronic knee pain, this series was beneficial in understanding how the whole system works and how to work to prevent further issues.

CrossFit Rowing WOD

Today is a rest day, but yesterday’s workout was:

CrossFit Rowing Benchmark
3 Rounds For Time
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

Concept 2 WOD

3 x 1000m / 2 min easy

Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.

Interesting Links

Drag Factor vs Damper Setting – What is the difference? – CrossFit Journal (for subscribers)

Understanding the role of the foot and the hip in knee pain – Fitness PainFree (part 1 of

May 22, 2012

Watch the video link today. It is a long one, so give yourself 20-30 minutes. Rich Froning is a tremendous athlete and a nice guy. Who better to represent CrossFit as the fittest man alive from 2011.

Mikko, Dan, Ben, Speal, Josh, Spencer, etc. Can you name one that you wouldn’t want to hang out with? All seem pretty cool to me.

CrossFit Rowing WOD

CrossFit Rowing Total

Row 1′-1′-1′ (watts)
Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 3 x 1000m, rest 2:00, hold splits within 3-5 seconds

Concept 2 WOD

5 x 750m / 2 min easy

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

Interesting Links

A day in the life of Rich Froning – CrossFit Journal

This is a good video, long, a little disjointed at times, but a good look at what Rich does. After watching this, you will get the impression that he works out 6-8 hours per day, and that may not be far off. His capacity is amazing. He and Dan Bailey seem like super nice guys.

May 21, 2012

It must be time for a 5K. Both Concept2 and CrossFit Rowing have planned a 5K for today. Try for negative splits, and don’t come out flying because you will end up dying.

Want great abs for summer, check today’s link.

CrossFit Rowing WOD

5K

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 3 x 1000m, rest 2:00, hold splits within 3-5 seconds

Concept 2 WOD

5000m time trial

Row a 5000 meter time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.

Interesting Links

The best abs come from sprint intervals – Poliquin

May 19, 2012

TGI Saturday. Not much time this morning, so you get a very light posting. Come back Monday for more.

CrossFit Rowing WOD

7 x 1min Row w/ 2min Rest
During each rest perform a heavy snatch.

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 3 x 1500m, rest 3:00, hold splits within 3-5 seconds

Concept 2 WOD

15 minutes with rate increase

Row a single 15 minute piece. The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.

Interesting Links

BCAAs for better performance and recovery – Poliquin

I am a strong supporter of BCAAs. I have read that it can deplete your B vitamin stores though and may inhibit sleep if you take them late in the day. Do some research before you add anything to your regimen.

May 18, 2012

Hey, it is Friday again. Just about time to relax, renew, and recharge.

CrossFit Rowing WOD

4 x 2min w/ 30sec rest

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 3 x 1500m, rest 3:00, hold splits within 3-5 seconds

Concept 2 WOD

4 x 4 min / 2 min easy

Row four 4 minute pieces. Row for two minutes at light pressure between each piece.

Interesting Links

Paleo for auto-immune problems – Robb Wolf

May 17, 2012

Have you ever read an article that really scares you and then you find data to back up the details in the article? Well, good news. I have found an article to scare you and a place where you can look up the data yourself.

Check the links below to find out what is in the water you drink and why you should be filtering.

CrossFit Rowing WOD

Rest Day

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 3 x 1500m, rest 3:00, hold splits within 3-5 seconds

Concept 2 WOD

Stroke pyramid: 1,2,3…15…2,1 / 3 light

Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, four light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

Interesting Links

What is in the water – Catalyst Athletics

What is in YOUR water – Environmental Water Group

May 16, 2012

As I walk through our box, I see warm-ups that are on both ends of the spectrum; one group will warm-up by shaking the arms out and talking, one group will do the prescribed warm-up, and the last group will do their own thing.

Greg Everett of Catalyst Athletics wrote an interesting piece on warm-ups and has some great points. He points out that some of the warm-ups that you see should actually have a warm-up before you begin. A warm-up should prepare you for training by raising the body temperature and loosening the joints. Take a look at the linked article and video. Good stuff.

CrossFit Rowing WOD

200m Run, 250m Row
400m Run, 500m Row
800m Run, 1k Row

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 3 x (125m + 250m + 500m)

Concept 2 WOD

4 x 500m / 2 min easy

Row four 500 meter pieces. Row for two minutes at light pressure between each 500.

Interesting Links

Article: Our warm-up IS a warm-up – Catalyst Athletics

Video: Catalyst Athletics warm-up – Catalyst Athletics