Archive for April, 2012

Today is the last day of the rowing year. Enter your meters tonight to avoid a more difficult process on May 1.

Great links today. Get your brain engaged with the Mental WOD then learn how to train for better endurance during the WOD.

CrossFit Rowing WOD

3×10′ Hills w/ 4′ Rest
4′ @24 spm
3′ @26 spm
2′ @28 spm
1′ @30 spm

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 10 x 150m, rest 0:45, hold splits within 2-3 seconds

Concept 2 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 Links

Analyze the workout – LINK

Train for better endurance performance – LINK

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I can’t stress how important the mental part of your game is when hitting a WOD. Today’s link is the first of a 10 part series from Mental WOD that helps you improve your mental game. This is going to be a great series.

I am going to need my mental game in top shape for the Marathon Challenge. Ugh!

CrossFit Rowing WOD

4 x 2k w/ 6min Rest
1st @ 2k+7  (2k pace + 7 seconds)
2nd @ 2k+5
3rd @ 2k+3
4th @ 2k+1

CrossFit Endurance – Tues/Thurs/Sun

Tabata! C2 Row (THU): 8 x 20:10  20 seconds on / 10 seconds rest

Concept 2 WOD

2000 meter time trial

Row a 2000 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.

Interesting Links

Why are you doing this? – Mental WOD

Getting ready for the marathon challenge. Planning for the half marathon. Should be awesome.

CrossFit Rowing WOD

Rest Day

CrossFit Endurance – Tues/Thurs/Sun

Tabata! C2 Row (THU): 8 x 20:10  20 seconds on / 10 seconds rest

Concept 2 WOD

5 x 3 min / 1 min easy

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

Interesting Links

Killing the Fat Man – Episode 4 – CrossFit Journal

Remember to log all of your meters before April 30th. The new rowing year begins May 1st and logging the previous year’s results is more difficult but still possible.

The next Concept2 challenge is the Global Marathon Challenge. Row a full or half marathon between May 1-15 for fun and prizes. Full = 42,195 meters and Half = 21,097 meters. I think I may try the half marathon, it should only take about 90 minutes or so.

Scary food links today. Check them out.

CrossFit Rowing WOD

1k Row
8 Inch Worms (4fwd, 4bwd)
800m Row
6 Inch Worms (3fwd, 3bwd)
600m Row
4 Inch Worms (2fwd, 2bwd)
400m Row
2 Inch Worms (1fwd, 1bwd)
200m Row

CrossFit Endurance – Tues/Thurs/Sun

Long Intervals – C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Concept 2 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 Links

Are Kashi foods ‘all-natural’? – LivingMaxwell

The bitter truth about Splenda – CrossFit Invictus

Tuesday for me, means two-a-day (if I can). I am ready to hit it.

CrossFit Rowing WOD

-Not posted yet.

CrossFit Endurance – Tues/Thurs/Sun

Long Intervals – C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Concept 2 WOD

5 x 500m / 2 min easy

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

Interesting Link

Training for Fat Loss – CrossFit Invictus

Today’s WODs are longer pieces. So hydrate, pull up your socks, and get ready to go.

Watch the CrossFit Journal link too. I think a lot of CrossFitters can relate to this guy.

CrossFit Rowing WOD

3×15′ w/ 2′ Rest

  • 5′ @18 SR
  • 4′ @20
  • 3′ @22
  • 2′ @24
  • 1′ @26

CrossFit Endurance – Tues/Thurs/Sun

Long Intervals – C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Concept 2 WOD

3 x 5 min / 3 min easy

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

Interesting Link

Killing the fat man – Episode 3 – LINK

Today is a rest day for me due to scheduling. Open gym tomorrow from 2-3:30ish.

CrossFit Rowing WOD

Partner WOD
8 minutes to accumulate:
Max Calories
Max Hand Release Push Ups
Switch at the top of every minute – One partner rows, while one partner does pushups.

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (SUN): 20:00 @ 85% Effort

Concept 2 WOD

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.

Interesting Link

Josh Everett’s warm-up – LINK

Josh is one of the HQ trainers and has developed this warm-up to be very quick and efficient.