Apr 4, 2012

Posted: April 4, 2012 in Concept2, CrossFit Rowing, Interesting Link, Virtual Team, WOD

Looks like I have some work to do to correct and improve a few CrossFitters’ rowing stroke. Don’t be surprised if I visit with you about a better/safer/more efficient way to row on the erg.

CrossFit Rowing WOD

500m Slide Control Relay – Individual or team

200m Run
500m Row @ 17 SR
500m Row @ 19
500m Row @ 21
500m Row @ 23
500m Row @ 21
500m Row @ 19
500m Row @ 17
200m Run

World Erg Challenge – Still going….

March 15th – April 15th – Team challenge for cumulative meters.

CrossFit Endurance – Tues/Thurs/Sat

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

Concept 2 WOD

5000m with rate changes every 1000m: 26-24-22-24-26

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.

Interesting Link

Dark Beer vs Light Beer – LINK

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