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
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
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
It is my oldest daughter’s 16th birthday today. Pray for me.
This obesity epidemic is driving me nuts. When I shop for food, I people making all of the wrong choices. When you shop without a plan for the week, you buy junk. My son pointed out a family that had a stack of value brand frozen pizzas and a gallon of milk. It is unfortunate that the least expensive food, is generally the worst for you. People on a tight budget will really have to work at shopping to find healthful selections for a good diet. Diet doesn’t have to mean caloric restriction, just smarter choices.
CrossFit Rowing WOD
15 x :20 On :40 Off
Max Pressure
CrossFit Endurance – Tues/Thurs/Sun
C2 Row (TUE): 3 x (125m + 250m + 500m)
Concept 2 WOD
5000m with rate changes every 1000m: 22-24-26-24-22
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm.
Interesting Links
Robb Wolf’s Paleo podcast – Robb Wolf. If you’ve never listened, give it a try. It is very informative even if you aren’t on the Paleo wagon yet.
Good Monday to you. Hope you are rested and recovered for a week’s worth of work. Here are today’s rowing options for you.
CrossFit Rowing WOD
2 x 15′ w/ 5′ Rest
5′ @ 18
5′ @ 20
5′ @ 22
CrossFit Endurance – Tues/Thurs/Sun
C2 Row (TUE): 3 x (125m + 250m + 500m)
Concept 2 WOD
5 x 1000m / 1 min easy
Row five 1000 meter pieces. Row for one minute at light pressure between each 1000.
Interesting Links
Mobility WOD for handstand push-ups and overhead work – Mobility WOD
We made it to the weekend. Today is my daughter’s 16th birthday WOD. Andy Smith came up with a workout to fit all of the parameters. Should be fun.
CrossFit Rowing WOD
21-15-9
Row for Calories
Power Clean 95/65
Push Up
CrossFit Endurance – Tues/Thurs/Sun
C2 Row (SUN): 10k TT
Concept 2 WOD
20 minutes
Row a single 20 minute piece. Aim for a consistent pace throughout.
Interesting Links
Dan Bailey crushes Diane! – CrossFit Games
TGIF! I seem to need my weekends more than ever these days. I’ve been sleeping better, but still working on getting more than 7 hours. Which WOD will you do today?
Today’s link is interesting. I totally believe that we do eliminate toxins through our sweat. I am a very heavy sweater, so I have that going for me. 
CrossFit Rowing WOD
6 x 2:00 w/ 1:30 Rest
1st @28 spm
2nd @28
3rd @30
4th @30
5th @32
6th @Open Rating
CrossFit Endurance – Tues/Thurs/Sun
C2 Row (THU): 4 x 750m TT, work:rest 1:3
Concept 2 WOD
4 x 1000m / 1 min easy
Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.
Interesting Links
Detoxify the body by sweating – Poliquin Live
