May 25, 2012

Posted: May 25, 2012 in Concept2, CrossFit Rowing, Interesting Link, 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


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