Jan 7, 2012

Posted: January 7, 2012 in Interesting Link, Virtual Team, WOD

I did the endurance rowing WOD yesterday, and it was awesome. I averaged a 1:26 pace through all 10 reps and totaled 1727 meters for the timed efforts.

Our team total so far is – 64,942 meters

CrossFit Endurance – Tempo / Time Trial

 8k TT

Concept2 – Short WOD

21 minutes with rate increase

Row a single 21 minute piece. Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.

Interesting link of the day

Avoid ibuprofen if you want to grow muscle

Have a great day.


  1. Andy says:

    I just posted the 2000m I did last night. So we are a little bit higher! The last 500 I did about killed me.

  2. brett woodward says:

    Now we’re in 9th place. The next team up has about 80K to our 67K.

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