Feb 8, 2013

Posted: February 8, 2013 in Concept2, CrossFit Rowing, Interesting Link, Paleo, WOD
Tags: , ,

I had a great result last night, but my sleep was crap. Not sure what happened there. I also was pressed for time, so I didn’t get the warm-up time that I should have made time for which resulted in a tweak in my lower back. I hate learning the same lesson the hard way. Make time for proper warmup. At my age, 44, I seem to need more time to get the joints and muscles primed and ready than the 20 somethings do. Imagine that.

Personal Stats

WOD – 1000m warmup -3:39
5 minute row for distance – 1435m @~1:45 pace
4 rounds: 10x 225# deadlift, 15 ring rows, 20 burpees then finish with 1000m row – 18:37

Diet – very good.

Sleep – Very, extremely crappy. 3-4 hours total

CrossFit Rowing WOD

Rowing Annie – For Time…
500m Row
50 Double Unders
50 AbMat SitUps
400m Row
40 Double Unders
40 AbMat SitUps
300m Row
30 Double Unders
30 AbMat SitUps
200m Row
20 Double Unders
20 AbMat SitUps
100m Row
10 Double Unders
10 AbMat SitUps

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): Repeat 1200m, recover 3:00 min, until form/pace deteriorates

Concept 2 WOD

Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.

Interesting Links

Your Guide To Sugar Infographic – DailyInfographic

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