Archive for July, 2012

It was a little hot when I got to the gym last night. Wearing the weighted vest for extra warmth was a questionable idea.

Coach Glassman responds to the Anthos takeover bid. In short, he will see that it doesn’t happen. We’ve all seen TU sports coaches say “I will never leave” or “I am not interested in other offers” only to have them pack up and leave. I remain cautiously optimistic.

CrossFit Rowing WOD

5 x 400m Row (@ race pace) w/ 1:00 Rest

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 3 x 1500m TT, rest 4:00

Concept 2 WOD

3 x 750m / 3 min easy

Interesting Links

Coach Glassman responds to the Anthos news – RX Review

Check the link below. I think the text represents a worst-case scenario, but it could have some impact on the way we CrossFit. Read the article and the links in the comments.

CrossFit Rowing WOD

4 x 8min Technique Row w/ 4min Rest then 3 x 10 Strokes

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 3 x 1500m TT, rest 4:00

Concept 2 WOD

20 x 20 sec / 40 sec easy

Interesting Links

Could this be the end for CrossFit affiliates – The RX Review

How can you be a better CrossFitter? Today’s link lists 10 simple ideas to improve yourself and thereby improve the community of CrossFit. I am pretty good with a number of these, but after reading the list found some room for improvement. After the WOD on Thursday, instead of collapsing into a quivering mass in front of the fan, I became everyone’s cheerleader urging them on to completion. It felt good and I hope it helped.

CrossFit Rowing WOD

5 Rounds for Time 400m Row 20 KB Swings (1.5 pood/1 pood)

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (SUN): 60 minute TT

Concept 2 WOD

3 x 750m / 2 min easy

Interesting Links

10 ways to be a better CrossFitter – WODTalk

Check the video link today. Jason Terry loses his famed headband and long socks on a CrossFit bet with Jameer Nelson. For someone as superstitious as Terry, any change to the routine can be devastating. The challenge isn’t a very long WOD, but the competitors seem gassed after burpee box jumps. CrossFit is making waves with pros. Great article and fun video.

CrossFit Rowing WOD

Max Pressure 2 x 1,250m w/ 5:30 Rest
2 x 700m w/ 3:30 Rest
2 x 300m w/ 1:30 Rest

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 20lbs vest, 3 x (250m + 500m + 750m) – Rest the same time as the work effort

Concept 2 WOD

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

Interesting Links

CrossFit brings rival NBA players together for a challenge – CBSSports

A quiet day for me – I hope. I can already feel the weekend.

CrossFit Rowing WOD

Rest Day

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 20lbs vest, 3 x (250m + 500m + 750m) – Rest the same time as the work effort

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

15 unexpected reasons to love caffeine – Greatist

Great WOD last night. AMRAP 10 – 3 cleans 135#, 6 pushups, 9 squats. I got 15 rounds plus 4 squats. Then I hit the Endurance WOD and averaged about 51 seconds for each effort.

Today’s link is another great Mobility WOD. I don’t have internal rotation problems in my shoulders, but I know plenty of folks that do. I will probably add this to my routine maintenance to prevent any future problems. Check it out.

CrossFit Rowing WOD

“C2 Jump Street”
500m Row 10 Box Jumps
400m Row 20 Box Jumps
300m Row 30 Box Jumps
200m Row 40 Box Jumps
100m Row 50 Box Jumps

CrossFit Endurance – Tues/Thurs/Sun

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

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

Is your shoulder missing internal rotation? Fix it! – Mobility WOD

Have you ever wondered how the programmers come up with a WOD. It turns out that there is a method to the madness. If programmed properly, a WOD can increase Testosterone, HGH, and Cortisol resulting in strength and mass gains. Check the link below for more details.

CrossFit Rowing WOD

10 x 200m Row w/ :45 rest

CrossFit Endurance – Tues/Thurs/Sun

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

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

Programming for optimal hormone response – Poliquin