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

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