Archive for December, 2011

Dec 31, 2011

Posted: December 31, 2011 in Concept2, WOD

Happy New Year’s Eve!

Endurance – Tempo

20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort

Concept2 – Short WOD

3 x 5 min / 3 min easy

Row three 5 minute pieces. Row for three minutes at light pressure between each piece.

Proper Rowing Technique

video

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How to sign up for our team

Posted: December 30, 2011 in Concept2, Virtual Team

How to Join a Team: Information for Team Members

  1. First, you’ll need to find a team to join. This is not the same as your club affiliation in your profile. Our team name is CrossFit Tulsa.
  2. Establish an Online Logbook if you haven’t already (it’s FREE!).
    To do so:

    1. Visit the Online Logbook home page.
    2. Click Register under New Users and follow the directions.
  3. Join a team:
    1. In your online logbook, click Teams at the top of the page.
    2. In the Join a Team section, click Choose A Team and select a team from the list.

      If you do not see a team listed, that team has not signed up for the current challenge.

    3. Click Select Team.

      If the team has open membership, you will be added to the team roster automatically. If the team has closed membership (that is, membership by permission only), use the page provided to send an email to the Team Captain asking permission to join the team.

  4. Indicate that you are actively participating in the current challenge:
    1. In your online logbook, click Teams at the top of the page.
    2. In the Team Challenge section, click the link provided to indicate your participation.

    If you change your mind, you can leave the challenge using the Leave this Challenge link provided in the same location. You have until approximately two weeks into the current challenge to make changes; after that time, team membership and participation cannot change for the remainder of the challenge.

  5. Enter all of your meters into your online logbook.
  6. If you do not have access to a computer but want to participate as a team member, contact your Team Captain and ask if they would enter your meters for you. Due to the popularity of these challenges, we strongly encourage you to create your own online logbook and log your own meters to keep the workload manageable for the Team Captains. Team members without online logbooks do not need to indicate that they are participating in the challenge (step 4 above), as they are automatically considered part of the current challenge.

From Concept2

Dec 30, 2011

Posted: December 30, 2011 in Mobility WOD, WOD

Endurance – Long Intervals

2-3 x 2k TT, rest 7:00 between each effort (TT = Time Trial)

Concept2 Short WOD

4 x 1000m / 2 min easy

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

Recommended Video

Mobility WOD for faster rowing

Dec 29, 2011

Posted: December 29, 2011 in WOD

Endurance WOD – Long Intervals

C2 Row (SS Thu): 2-3 x 2k TT, rest 7:00 between each effort

Concept2 WOD – Short Duration

8 x 2 min @ 28 spm / 1 min easy

Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.

Happy Rowing

The Goal

Posted: December 29, 2011 in News

The goal of this site is to give the CrossFit Tulsa rowers some sample WODs to prevent boredom and stagnation while improving overall performance with high-intensity interval training. The WODs will be reposted from sites such as Concept2 and CrossFit Endurance.

From time to time I will repost or link to interesting articles related to rowing, CrossFit, nutrition, or just about anything else that is relevant to the things we do.

I will also use this forum to report the stats from the CrossFit Tulsa Virtual Rowing Team and the team challenges that we take part in.

I hope you all see the same improvements/benefits that I have since I first grabbed the handle.