Archive for March, 2012

Mar 30, 2012

Posted: March 30, 2012 in Concept2, Virtual Team, WOD

World Erg Challenge

Are you signed up? – LINK

Concept2 March Madness – 5k per day for 25 days in March. Almost over.

CrossFit Endurance

(THU): 8 rounds  :20 work w/:10 rest, use a high damper setting – Tabata Rowing!

Concept 2 WOD

5 x 3 min / 2 min easy

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

Mar 29, 2012

Posted: March 29, 2012 in Concept2, Virtual Team, WOD

World Erg Challenge

Are you signed up? – LINK

Concept2 March Madness – 5k per day for 25 days in March. Almost over.

CrossFit Endurance

(THU): 8 rounds  :20 work w/:10 rest, use a high damper setting – Tabata Rowing!

Concept 2 WOD

5000m with rate changes every 1000m: 28-24-20-24-28

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.

Mar 28, 2012

Posted: March 28, 2012 in Concept2, Virtual Team, WOD

World Erg Challenge

Are you signed up? – LINK

Concept2 March Madness – 5k per day for 25 days in March. Are you Mad?

CrossFit Endurance

(TUE): 8-12 x 75m sprints, rest 4:00 between

Concept 2 WOD

3 x 1000m / 2 min easy

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

Mar 27, 2012

Posted: March 27, 2012 in Concept2, Virtual Team, WOD

World Erg Challenge

Are you signed up? – LINK

Concept2 March Madness – 5k per day for 25 days in March. Are you Mad?

CrossFit Endurance

(TUE): 8-12 x 75m sprints, rest 4:00 between

Concept 2 WOD

2 x 2000m @ 26 spm / 4 min easy

Row two 2000 meter pieces @ 26 spm. Row for four minutes at light pressure during the rest period.

Mar 26, 2012

Posted: March 26, 2012 in Concept2, Virtual Team, WOD

World Erg Challenge

Are you signed up? – LINK

Concept2 March Madness – 5k per day for 25 days in March. Are you Mad?

CrossFit Endurance

(TUE): 8-12 x 75m sprints, rest 4:00 between

Concept 2 WOD

5 x 750m / 2 min easy

Row five 750 meter pieces. Row for two minutes at light pressure between each 750.

Mar 23, 2012

Posted: March 23, 2012 in Concept2, Virtual Team, WOD

World Erg Challenge

Are you signed up? – LINK

Concept2 March Madness – 5k per day for 25 days in March. Are you Mad?

CrossFit Endurance

(THU): 3 x 1500m, rest 3:00, hold splits within 3-5 seconds

Concept 2 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.

Mar 22, 2012

Posted: March 22, 2012 in Concept2, Virtual Team, WOD

OK, Hopefully I am back to a regular schedule.

World Erg Challenge

Are you signed up? – LINK

Concept2 March Madness – 5k per day for 25 days in March. Are you Mad?

CrossFit Endurance

(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.