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


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