Archive for May, 2012

It is time for the Summer Olympics! This year, the events are in London and I can’t wait to watch them. I love watching the record setting performances by these amazing athletes. I think Usain Bolt can run a sub 9.50 100m race. With Michael Phelps racing so well last time, I found the swimming events to be fun to watch too. This will be the first time that I try to watch the rowing events and truly understand what it takes to compete at that level.

Today’s link is to a list of 25 inspirational Olympic moments in the last 100 years. There are some very memorable performances listed and some that will surprise you. Good stuff!

CrossFit Rowing WOD

Rest Day

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 3 x 1000m, rest 1:00, hold splits within 3-5 seconds

Concept 2 WOD

5000m with rate changes every 1000m: 26-24-22-24-26

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.

Interesting Links

Most inspiring Olympic moments – Greatist

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Mobility WOD presents a couple of case studies for a new company called WellnessFX. Their goal is to provide you enough information about your body by analyzing over 75 values from your blood then consulting with you about your results and creating a personalized plan for you. Read more about it. My interest is piqued for sure. They are not in our area yet, but they have a link you can click to encourage them to come.

CrossFit Rowing WOD

1mile Run
1,500m Row
Max Handstand Hold

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 8 x 20:10 utilize high damper setting (Tabata)

Concept 2 WOD

3 x 3 min / 2 min easy

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

Interesting Links

Bacon or Bagel for breakfast…you decide – Visual.ly

Measuring lifestyle and performance – Mobility WOD

Today’s CrossFit Rowing WOD is designed to upgrade your engine for the WODs like Fight Gone Bad, Tabata This, and the standard Tabata rowing workout. You will be looking for race intensity while ON and light paddling while OFF. 15 sets will be a real test, so plan your strategy and set a goal.

In other news, Iceland Annie won 5 of the 6 events in the regionals. Surprisingly, a 19 year old named Katrin Davidsdottir, bested her in the snatch ladder event with a 165 lb snatch. Now we will need to wait 6 more weeks to see who will give her a real test.

CrossFit Rowing WOD

15 x :40 On, :20 Off

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 8 x 20:10 utilize high damper setting (Tabata)

Concept 2 WOD

12 x 250m / 250m easy

Row 12 hard 250 meter pieces. Row for 250 meters at light pressure between each piece.

Interesting Links

Jon Gilson, owner of Again Faster, discusses the growth of CrossFit – CrossFit Games

On this Memorial, we remember those that bravely fought and died for our freedom. Fly the flag, thank a vet, and remember.

CrossFit Tulsa did a team version of Murph on Saturday and it was awesome. My friend, Tim, came in from Missouri and Murphed with us. It was pretty awesome. It was Tim’s first CrossFit experience and I am sure it will be memorable, at least in terms of DOMS. 🙂

CrossFit Rowing WOD

5 x 1500m
Rest as needed between sets 3:00-5:00

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 8 x 20:10 utilize high damper setting (Tabata)

Concept 2 WOD

4 x 750m / 1 min easy

Row four 750 meter pieces. Row for one minute at light pressure between each 750.

Interesting Links

Surprising post-workout food, blueberries – Poliquin Live

Did you see Iceland Annie’s performances yesterday? World records in both events! That will be a tough pace  to maintain through the regionals. I would think she is the odds-on favorite for the finals, but doesn’t that set someone up to surprise us all? Julie Foucher and Kristan Clevar (to name a few) will never give up the fight. I would expect the tightest victories to be in the women’s final.

Have a great weekend, check the Games website for updates, and have a great WOD.

CrossFit Rowing WOD

“Fran”
21-15-9
Thruster 95/75 lbs
Pull Up

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (SUN): 45 minute TT

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.

Interesting Links

It is time to mobilize your thoracic spine – Mobility WOD

 

I am not sure what is going on with the CrossFit Rowing Facebook page. I think someone might be on vacation . The WOD isn’t posting to the normal location and it isn’t posting until later in the morning. I’ll update this page once they have posted if I can.  Updated below.

I hope everyone has a safe Memorial Day weekend. I think we usually do a Memorial Day Murph at CrossFit Tulsa. I know Brandon and Andy are dreaming up something big and nasty for Saturday, so my open gym Sunday may be spent doing some active recovery and mobility to prepare for Monday.

CrossFit Rowing WOD

Peak Power Test (Using Wattage, do a 20 second sprint followed by 2:00 paddling. Find your max watts for a single stroke. Try this 3-4 times before moving on to the 2K.)
Then 2K row

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

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.

Interesting Links

How to breathe for every type of exercise – Greatist

Sorry for the outage yesterday. I was short on time.

Two links today. The first is for CrossFit Journal subscribers and features CrossFit Rowing Coach, Shane Farmer, discussing the differences between damper setting and drag factor. He explains how to set every rower to your preferred drag rating every time.

The second link is part one in a multi-part series on knee pain and your body’s role in causing it. As an athlete with chronic knee pain, this series was beneficial in understanding how the whole system works and how to work to prevent further issues.

CrossFit Rowing WOD

Today is a rest day, but yesterday’s workout was:

CrossFit Rowing Benchmark
3 Rounds For Time
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

Concept 2 WOD

3 x 1000m / 2 min easy

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

Interesting Links

Drag Factor vs Damper Setting – What is the difference? – CrossFit Journal (for subscribers)

Understanding the role of the foot and the hip in knee pain – Fitness PainFree (part 1 of