Archive for February, 2012

Feb 29, 2012

Posted: February 29, 2012 in Concept2, Interesting Link, WOD

Happy Leap Day!

Concept2 Challenge

March Madness starts tomorrow. Are you in? Daily prize draws. – LINK

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 4, Feb. 22–29: 10,000 meters

CrossFit Endurance – Long Intervals

2 x 12:00 Time Trial, rest 5:00

Concept2 – Short WOD

5 x 3 min / 1 min easy

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

Interesting Link

Word origins: Cross and Fit examined – LINK

Feb 28, 2012

Posted: February 28, 2012 in Concept2, Interesting Link, News, WOD

Games Update

We are in 1524th place worldwide and 107th in the region with 560 burpees posted for week one. Pretty good for a bunch of folks that have day jobs!

Concept2 Challenge

The next challenge is called March Madness and it is an individual challenge. You row 5000 or 10000 meters per day for 25 of the 31 days in March. So, 125,000 for the 5000 meter group or 250,000 for the 10k folks.

This will be a tough one, especially for those participating in the CrossFit Games. It only allows 6 rest days for the month.

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 4, Feb. 22–29: 10,000 meters

CrossFit Endurance – Long Intervals

2 x 12:00 Time Trial, rest 5:00

Concept2 – Short WOD

5000m with rate changes every 1000m: 25-22-25-28-25

Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm.

Interesting Link

The Energy of CrossFit New England – LINK

Feb 27, 2012

Posted: February 27, 2012 in Concept2, News, WOD

Games Update

We are in 1524th place worldwide and 107th in the region with 560 burpees posted for week one. Pretty good for a bunch of folks that have day jobs!

Concept2 Challenge

The next challenge is called March Madness and it is an individual challenge. You row 5000 or 10000 meters per day for 25 of the 31 days in March. So, 125,000 for the 5000 meter group or 250,000 for the 10k folks.

This will be a tough one, especially for those participating in the CrossFit Games. It only allows 6 rest days for the month.

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 4, Feb. 22–29: 10,000 meters

CrossFit Endurance – Long Intervals

2 x 12:00 TT, rest 5:00

Concept2 – Short WOD

5 x 500m / 2 min easy

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

Feb 24, 2012

Posted: February 24, 2012 in Concept2, Interesting Link, Mobility WOD, WOD

Concept2 Challenge

The next challenge is called March Madness and it is an individual challenge. You row 5000 or 10000 meters per day for 25 of the 31 days in March. So, 125,000 for the 5000 meter group or 250,000 for the 10k folks.

This will be a tough one, especially for those participating in the CrossFit Games. It only allows 6 rest days for the month.

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 4, Feb. 22–29: 10,000 meters

CrossFit Endurance – Long Intervals

3 x 2k, rest 3:00, deviate no more than +/- 5-10 seconds

Concept2 – Short WOD

8 x 2 min @ 28 spm / 1 min easy (if you have never rowed for time, I encourage you to try it)

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

Interesting Link

KStarr tells you how to improve your week 1 score – LINK

Feb 23, 2012

Posted: February 23, 2012 in Concept2, Interesting Link, Mobility WOD, WOD

Concept2 Challenge

The next challenge is called March Madness and it is an individual challenge. You row 5000 or 10000 meters per day for 25 of the 31 days in March. So, 125,000 for the 5000 meter group or 250,000 for the 10k folks.

This will be a tough one, especially for those participating in the CrossFit Games. It only allows 6 rest days for the month.

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 4, Feb. 22–29: 10,000 meters

CrossFit Endurance – Long Intervals

3 x 2k, rest 3:00, deviate no more than +/- 5-10 seconds

Concept2 – Short WOD

12 x 250m / 45 sec easy

Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces.

Interesting Link

Mobility WOD that could help with the Games Week One WOD – LINK

Feb 22, 2012

Posted: February 22, 2012 in Concept2, Interesting Link, WOD

Concept2 Challenge

The next challenge is called March Madness and it is an individual challenge. You row 5000 or 10000 meters per day for 25 of the 31 days in March. So, 125,000 for the 5000 meter group or 250,000 for the 10k folks.

This will be a tough one, especially for those participating in the CrossFit Games. It only allows 6 rest days for the month.

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 4, Feb. 22–29: 10,000 meters

CrossFit Endurance – Short Intervals

6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds

Concept2 – Short WOD

2 x 2000m @ 26 spm plus bursts / 4 min easy

Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.

Interesting Link

Radiation exposure put into perspective – LINK

Feb 21, 2012

Posted: February 21, 2012 in Concept2, Interesting Link, WOD

Concept2 Challenge

The next challenge is called March Madness and it is an individual challenge. You row 5000 or 10000 meters per day for 25 of the 31 days in March. So, 125,000 for the 5000 meter group or 250,000 for the 10k folks.

Concept2 SkiErg Challenge (Rowers can’t participate, but we can row along with them)

Week 3, Feb. 15–21: 2000 meters

CrossFit Endurance – Short Intervals

6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds

Concept2 – Short WOD

8 x 500m / 1 min easy

Row eight 500 meter pieces. Row for one minute at light pressure between each 500.

Interesting Link

A good primer on Paleo – LINK