Archive for August, 2012

Aug 31, 2012

Posted: August 31, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

It is Friday and that means another rest day for me… or does it. Yesterday’s WOD was a killer. Diane /no rest / Elizabeth. I got a PR on Diane mostly because I don’t think I’ve ever done it as Rx – 8:00. My HSPUs were not very deep, but I need to work on that.

I may slip in for a rowing WOD or strength WOD today if I get time.

CrossFit Rowing WOD

4 x 2min w/ 25sec rest

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 10-12 x 30:30, damper setting is athlete’s choice

Concept 2 WOD

Row six 500 meter pieces. Row for two minutes at light pressure between each 500.

Interesting Links

RxReview interviews Lucas Parker – RxReview

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Aug 30, 2012

Posted: August 30, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

Is it really August 30th? It seems like this summer flew by quicker than usual. I don’t feel like I made as much progress as I wanted to, but I like my current pace. I wish I had time for more than 5 WODs per week, but the rest/work ratio seems to be working well.

Funny link below. TMZ mentions CrossFit and it starts out with the “cult” reference. It is pretty tough on Kim Kardashian too.

CrossFit Rowing WOD

Rest day

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 10-12 x 30:30, damper setting is athlete’s choice

Concept 2 WOD

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

Interesting Links

CrossFit gets mentioned on TMZ – RXReview

My daughter tried out and made the school soccer team! She has been playing goalie for a number of years, but took the last year off from sports. She was able to  go out and show her abilities even though there were some rough spots.

Back to the box tonight after a nice rest day.

CrossFit Rowing WOD

3 Rounds For Time 1k Row 4min Rest*
*During Rest – Perform 3 Rounds of Cindy – 5 Pull Ups 10 Push Ups 15 Air Squats

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Concept 2 WOD

Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.

Interesting Links

What you should know about the labels on eggs – RobbWolf

Aug 28, 2012

Posted: August 28, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

Last night’s workout was brutal, but I loved it – 24:03. Burpee Box Jumps really slowed me down. It probably didn’t help that I started a refinement of my diet to eliminate some of the sugar that has slipped back in. Today is a well-deserved rest day/ take the kids to soccer day/ go shopping because we are out of food day.

CrossFit Rowing WOD

10 x 250m Row w/ 1 min Rest

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Concept 2 WOD

Row four 3 minute pieces. Row for one minute at light pressure between each piece.

Interesting Links

US Marine Cpl Todd Love – Triple Amputee/Bad Ass – BuzzFeed

A few weeks ago, I read the article linked below. As a guy with a bad knee that will need to be replaced in the future, I was intrigued. I went right out and bought a thin compression sleeve that I could wear all the time. In the three weeks since, I have had minimal knee pain. Even the excruciating pain from standing after sitting for extended periods has lessened. I have been wearing the sleeve 90% of the time taking it off for short periods of time and occasionally over night. Give it a try on your sore joints.

CrossFit Rowing WOD

2 x 20min Varying Pressure
1st 20min
5min @ 14 s/m
5min @ 16 s/m
5min @ 18 s/m
5min @ 20 s/m

2nd 20min
4min @ 14 s/m, 1min @ 20 s/m
4min @ 16 s/m, 1min @ 22 s/m
4min @ 18 s/m, 1min @ 24 s/m
4min @ 20 s/m, 1min @ Open Rating

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Concept 2 WOD

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 20 minutes.

Interesting Links

Compression instead of ice for swelling? – Mobility WOD

Aug 25, 2012

Posted: August 25, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

A rainy Saturday in Tulsa. I am planning to do the team WOD, then find a partner for the rowing WOD. We’ll see.

CrossFit Rowing WOD

Partner WOD 8min As Many Reps As Possible:
Max Calories
Max Hand Release Push Ups
Switch at the top of Every Minute

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (SUN): 60 minute TT

Concept 2 WOD

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

Who can clean and jerk 355? Froning can. – RX Review

Aug 24, 2012

Posted: August 24, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

I am pretty happy with yesterday’s results. 19:34 for yesterday’s WOD. 135 hang cleans are pretty heavy for me, but I got through it. Come on 5:00pm!

CrossFit Rowing WOD

8 x 500m w/ 2min Rest 1st/2nd – Like start of 2k 3rd/4th – Like 2nd 500 of 2k 5th/6th – Like 3rd 500 of 2k 7th/8th – Like finish of 2k

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 2 rounds of (1000m + 1200m); hold consistent efforts across both sets; rest 1:00 between 1000m and 1200m; rest 3:00 between rounds

Concept 2 WOD

Row five 4 minute pieces. Row for one minute at light pressure between each piece.

Interesting Links

Hand wound care and an excellent video on taping – CrossFit New England.
(read the comments and avoid salt)