Archive for June, 2012

I have decided to give intermittent fasting a try. The Bullet Proof Executive has a protocol for IF and his points seem to make sense. The interesting thing to me is that the window for eating is from 2:00pm to 8:00pm. I have never even been interested in IF until now, but after drinking the coffee for a week, I think I can skip my breakfast and my mid-morning snack. The real test is delaying lunch by about 2 hours.

Two of today’s rowing WODs are about stroke rating and the endurance rowing is about speed. I don’t think I have ever done a 1000 TT, but in looking through my logbook, my best time is 3:19 w/ 1:39 avg. That was in January when it wasn’t 110 degrees. I did improve my 500 PR with a 1:32.1 on Wednesday after a tough 12 min metcon, so we will see what happens.

CrossFit Rowing WOD

7 x 2min w/ 1:30 Rest
1st @28 spm
2nd @28
3rd @30
4th @30
5th @32
6th @32
7th @Open Rating

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 1000m TT, rest 5:00, then 2 x 1000m @ 75% of TT pace with 2:00 rest between

Concept 2 WOD

5000m with rate changes every 1000m: 24-26-28-26-24
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows:
row 1000 meters @ 24 spm,
1000 meters @ 26 spm,
1000 meters @ 28 spm,
1000 meters @ 26 spm,
and 1000 meters @ 24 spm.

Interesting Links

Bullet Proof Intermittent Fasting – Bullet Proof Executive

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I got a great night sleep and I am ready to take on the world. I really struggle with sleep, so when I get a great sleep I have to tell somebody.

I have been reading through the Bullet Proof Executive’s blog and there are some very interesting things within it. I like the fact that this guy throws conventional ‘wisdom’ out the window and does real experimentation. Good stuff, some stuff that will make you say ‘really?’, and some stuff that you will just have to try to see for yourself. I have been drinking the Bullet Proof Coffee all week and I think it is great. Check it out.

CrossFit Rowing WOD

Rest day.

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 1000m TT, rest 5:00, then 2 x 1000m @ 75% of TT pace with 2:00 rest between

Concept 2 WOD

5 x 4 min / 1 min easy
Row five 4 minute pieces. Row for one minute at light pressure between each piece.

Interesting Links

Introducing the Bullet Proof Diet – Bullet Proof Executive

Great day at the gym yesterday. Squats, Benchpress, pullups, then the CFT WOD. How could I not be stronger today, right?

On a somber note, my friend Pete died on Monday after a tough battle with brain cancer. It may sound weird, but I am planning a WOD in his honor that I will do annually to commemorate his life. I will post it once it is finalized.

CrossFit Rowing WOD

“Farm Erg” 5 Rounds For Time 1k Row 100m Farmer’s Carry w/ Erg

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 500m TT, rest 5:00, then perform 4 x 500m @ 75% of TT pace with 1:00 rest between

Concept 2 WOD

6 x 500m / 1 min easy
Row six 500 meter pieces. Row for one minute at light pressure between each 500.

Interesting Links

Great video series that explains Paleo. Watch all of the parts. YouTube

I enjoyed a quiet rest day at home yesterday, but today it is back to the gym. I am switching back to the CrossFit Endurance plan for the next six months. Should be fun.

CrossFit Rowing WOD

12 x :30 On :30 Off @2k-2 Pace

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 500m TT, rest 5:00, then perform 4 x 500m @ 75% of TT pace with 1:00 rest between

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

Surprising strategy for stronger, leaner abdominals – Poliquin

Jun 25, 2012

Posted: June 25, 2012 in Concept2, CrossFit Rowing, Paleo, WOD

On Sunday we did the Hero WOD “Wittman“. It was a real grind and our times were between 19:59 and 25:55. We salute Jeremiah Wittman for his sacrifice.

Today’s link is a very short infographic that explains why low-carb meals and the glycemic index work. This is no secret if you follow the caveman diet variations. Good stuff.

CrossFit Rowing WOD

2x12min w/3min rest and rate changes every 2:00
1st: 2′ @18 spm
2′ @24
2′ @20
2′ @26
2′ @22
2′ @28
2nd: 2′ @28 spm
2′ @24
2′ @26
2′ @22
2′ @24
2′ @20

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 500m TT, rest 5:00, then perform 4 x 500m @ 75% of TT pace with 1:00 rest between

Concept 2 WOD

2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period

Interesting Links

A tale of two meals. An infographic – Massive Health

Jun 23, 2012

Posted: June 23, 2012 in Concept2, CrossFit Rowing, WOD

I hope you have a great weekend. Recharge and relax a bit.

Today’s WOD at CrossFit Tulsa will be a good one (top secret for now). Then Sunday will be Hero WOD Wittman. Take your fish oil!

CrossFit Rowing WOD

“The Valley”
500m Row, 5 Erg Facing Burpees,
400m Row, 4 Erg Facing Burpees,
300m Row, 3 Erg Facing Burpees,
200m Row, 2 Erg Facing Burpees,
100m Row, 1 Erg Facing Burpee
30 Seconds Rest
1 Erg Facing Burpee, 100m Row,
2 Erg Facing Burpees, 200m Row,
3 Erg Facing Burpees, 300m Row,
4 Erg Facing Burpees, 400m Row,
5 Erg Facing Burpees, 500m Row

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (SUN): 10K @ 90% of 10k TT pace

Concept 2 WOD

2000 meter time trial

Row a 2000 meter time trial, going for your personal best

Interesting Links

Rest day

Today’s link is pretty cool. A lot of people interested in Paleo hit a roadblock when it comes time to ditch the creamer in the morning coffee, so the BulletProofExec presents a solution: Bullet Proof Coffee. Instead of heavy cream, you will add KerryGold butter and Medium Chain Triglycerides (MCT). The addition of the fats is great for satiety and will help you get through the morning.

I’ve been drinking it for the last few days and really like it. I do need to get a good blender, because a spoon just doesn’t cut it. Give it a try.

CrossFit Rowing WOD

2 x 2k w/ 5min rest
1st 2k:
– 750m @ Race Pace
– 250m @ 18 spm (paddle light)
– 750m @ Race Pace
– 250m @ 18 spm (paddle light)
Rest 4min
2nd 2k:
– 750m @ Race pace
– 500m @ 18 spm (paddle light)
– 750m @ Race Pace

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 8-12 x 250m, rest 1:00 – hold splits within 2-3 seconds

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

How to make Bullet Proof Coffee – BulletProofExec