Archive for January, 2012

Jan 31, 2012

Posted: January 31, 2012 in Interesting Link, Virtual Team, WOD

It is the last day of the Virtual Team Challenge. Please log your meters and finish strong.

CrossFit Endurance – Long Intervals

6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds

Concept2 – Short WOD

3 x 1000m / 2 min easy

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

Virtual Team Update

191,000 + meters logged. Let’s push over 200,000.

Interesting Link

Why sitting for extended periods is bad and how to counteract it. – LINK

Jan 28, 2012

Posted: January 28, 2012 in Virtual Team, WOD

CrossFit Endurance – Time Trials

2 x 2k, hold splits within 0:30, rest 5:00 between

Concept2 – Short 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.

Team Update

186,000 + meters logged. The end of the month is getting close. Make sure your results are logged. Let push through 200,000.

Jan 27, 2012

Posted: January 27, 2012 in Interesting Link, WOD

Concept2 – Short WOD

4 x 3 min / 2 min easy

Row four 3 minute pieces. Row for two minutes at light pressure between each piece.

Interesting Link

23 strategies for completing a tough workout – LINK

If you have never rowed for time, I encourage you to try it once. Personally, I hate it. Meters click by way faster than seconds, so when you are planning the final push, you get deceived by the monitor. Try it, you might like it.

Jan 26, 2012

Posted: January 26, 2012 in Interesting Link, WOD

CrossFit Endurance – Long Intervals

4 x 1500m, rest 3:00, hold all splits within 3-5 seconds

Concept2 – Short 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 Link

19 healthy foods you should reconsider and why – LINK

Jan 24, 2012

Posted: January 25, 2012 in Interesting Link, Virtual Team, WOD

Cconcept2 – Short WOD

4 x 4 min / 2 min easy

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

Team Update – 178,000 + meters logged for January.

Interesting Link

Ten common misconceptions – LINK

Jan 24, 2012

Posted: January 24, 2012 in Interesting Link, Virtual Team, WOD

CrossFit Endurance

8 x 250m TT, rest 4:00

Concept2 – Short 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 Link

An inside look at the world of CrossFit – I thought this was a well-written article with some interesting links and quotes. I feel strongly enough about the subject that I even commented on it.

Virtual Team Update

Nearly 175,000 meters logged to date. – LINK

Jan 23, 2012

Posted: January 23, 2012 in WOD

Concept2 – Short WOD

4 x 500m / 2 min easy

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

That is it today.