Archive for September, 2012

Saturdays should not be rainy days. Just sayin….

CrossFit Rowing WOD

1k Row 10 Lateral Burpees (over the erg)
800m Row 10 Lateral Burpees
600m Row 10 Lateral Burpees
400m Row 10 Lateral Burpees
200m Row

CrossFit Endurance – Tues/Thurs/Sun

Row (SUN): 10k TT

Concept 2 WOD

Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Interesting Links

I am doing this today! – Mobility WOD

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Sep 28, 2012

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

My knee is quite irritated with me for running 10-40m sprints on the :15s before beginning the WOD yesterday. There was no rowing equivalent, so I went for it. It was extremely sore (pain pill sore) before bed last night, so I put on the compression sleeve and added an ice pack for 20 minutes. This morning it is much better. My n=1 experiment with compression instead of ice alone progressing positively.

The weekend is upon us. Now, if the weather will hold out…..

CrossFit Rowing WOD

5 x 5:00 w/ 2:00 Rest
Max Pressure @ 5k to 5k-2 pace

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds

Concept 2 WOD

Row three 750 meter pieces. Row for one minute at light pressure between each 750.

Interesting Links

Can you do 4020 pullups in 24 hours? This man is going to try. – NerveRush

Sep 27, 2012

Posted: September 27, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

I don’t have much to say this morning. Check the link below, it has a great breakdown of how Annie and Rich captured the crowns again in 2012.

CrossFit Rowing WOD

Rest day

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds

Concept 2 WOD

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.

Interesting Links

Froning & Thorisdottir – How they went back to back – The Rx Review

Sep 26, 2012

Posted: September 26, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

Today is a heavy day at CrossFit Tulsa. I will probably be rowing as a cool down instead of as a primary portion of my WOD. Last night I rowed 3k as a cooldown at a 2:10/500 pace.

I’ve started cooling down with a long row since I saw a behind the scenes at the Games (not sure which episode) where Matt Chan was rowing after a WOD. His comment was that it is important to row after a short, intense WOD to keep the blood flowing to the muscles to flush the lactic acid and the other toxins that contribute to DOMS. I’ve tried it a few times now, and so far, so good. Give it a try. Note: in the video, he was rowing a 15 minute piece, but it is not clear which WOD he had just completed. I assume it was the clean ladder.

CrossFit Rowing WOD

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

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 2 – 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

Concept 2 WOD

Row three 750 meter pieces. Row for three minutes at light pressure between each 750.

Interesting Links

CrossFit High – WOD Talk Magazine

Sep 25, 2012

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

I had to take a rest day yesterday due to a soccer game and goalie training for my daughters plus, we were out of food, so I had to go to the store and refill our pantry. I don’t mind the shopping, I just wish I was quicker at creating a menu for the week.

There was a recent study on fish oil that seemed to contradict what other studies have indicated. Well, guess what? The study was done on people that were already sick, not healthy people. In the end, there will be another study released every other month for the rest of our lives. So, use your best judgement and experiment with n=1.

CrossFit Rowing WOD

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

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 2 – 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

Concept 2 WOD

Row twenty 20 second all-out bursts with 40 seconds of light rowing in between

Interesting Links

The fish oil controversy – The Rx Review

Sep 24, 2012

Posted: September 24, 2012 in Concept2, CrossFit Rowing, WOD

Today is a workday. I would prefer a golf day or a nap day, but I do like the regular paycheck.

CrossFit Rowing WOD

3x15min w/ 2min Rest
Row Each Piece As Follows: 5′ @18 s/m 4′ @20 3′ @22 2′ @24 1′ @26

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 2 – 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

Concept 2 WOD

Row six 2 minute pieces. Row for one minute at light pressure between each piece.

Interesting Links

Sorry, no link today.

Sep 22, 2012

Posted: September 22, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

Today I am participating in the Steve’s Club’s Beat the Streets Fundraiser. It is my first CrossFit competition and I am going at on 85% due to an injury on Monday. I also have a partner that I’ve never met, so I think it will be more about the charity and fun than about being competitive.

Check the link below. Since I’ve begun creating the tape grips, I have not had a new blister or tear. Sure, the hands still get sore near the calluses, but nothing like when the skin is missing with reps to go. It is awesome and I will never go back to bare handed gripping.

CrossFit Rowing WOD

“C2 Jump Street” For Time…
500m Row 10 Rail Jumps
400m Row 20 Rail Jumps
300m Row 30 Rail Jumps
200m Row 40 Rail Jumps
100m Row 50 Rail Jumps

CrossFit Endurance – Tues/Thurs/Sun

Row (SUN): 5M @ 85% of 5k TT pace

Concept 2 WOD

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

Interesting Links

How to care for and prevent “pullup hands” – CrossFit Dallas Central