Archive for October, 2012

Last night, I rowed Sandy from Monday’s CF Rowing WOD. I finished with 3500m and 98 pushups ~7.5 rounds in 20:00. My avg 500m was 1:46. I did forget about increasing the SPM and at starting at 14 spm. My comfortable stroke rating is right at 31 and my range last night was 30-35.

Happy Birthday to my son, Collin. Big 17 today.

CrossFit Rowing WOD

“Ghost Row” 2k Row w/ 5 Lateral Erg Burpees Every Minute On the Minute

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 4-8 x 500m TT, 3:00-4:00 recovery

Concept 2 WOD

Row a 1000 meter time trial, going for your personal best.

Interesting Links

Beware! Halloween treats are tricky – Robb Wolf

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I had a miserable workout yesterday. Do you ever have days where you just don’t have it? That was me. Everything seemed to tax me more than usual and I do not know why. I reviewed my diet and sleep and any other variables, but nothing stands out as a problem. I’ll figure it out.

CrossFit Rowing WOD

3 Rounds For Time
1min Max Distance Row
1min Max Rep Air Squats
1min Rest

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 4-8 x 500m TT, 3:00-4:00 recovery

Concept 2 WOD

Row a single 20 minute piece. Aim for a consistent pace throughout.

Interesting Links

Fight for Mike – CrossFit Journal

Oct 29, 2012

Posted: October 29, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

Brrr. It is time to wear the long sleeves in the gym. Great workouts to choose from today.

CrossFit Rowing WOD

“Row Sandy”
As Many Rounds As Possible in 20 Minutes of …
500m Row
15 Push Ups
*Row each consecutive piece @14 s/m, @16, @18, @20, @22, … each round increase stroke rating by 2 beats
**If more than 3 consecutive strokes are taken at a different stroke rating, stop and complete a 5 Burpee penalty and then start that round over.

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 4-8 x 500m TT, 3:00-4:00 recovery

Concept 2 WOD

Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.

Interesting Links

No links today- check back tomorrow.

I didn’t get a good WOD in yesterday. I hope to make up for it today! Don’t forget to check the links at the bottom. I think the last few have been excellent.

CrossFit Rowing WOD

“Fran” 21-15-9
Thruster 95/75 lbs
Pull Up

CrossFit Endurance – Tues/Thurs/Sun

Row (SUN): 15k TT

Concept 2 WOD

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

Interesting Links

Intermittent fasting protocol for CrossFitters – WOD Talk

Today’s link is excellent. It describes seven categories of Paleo dieters in detail. I think I am about a shade 4.9. Which shade are you?

CrossFit Rowing WOD

Peak Power Test then 2k Row
For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 2-6 x 250m, rest 1:00, hold within 2-3 seconds, then 2-6 x 500m, rest 1:30, hold within 3-5 seconds

Concept 2 WOD

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

Interesting Links

Seven Shades of Paleo – Robb Wolf

Oct 25, 2012

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

At CrossFit Tulsa, we changed our programming about 12 weeks ago. The change includes a strength WOD 2-3 days per week in addition to the regular WOD. Additionally, the regular WOD has increased in difficulty and weight. This week, we added a new element, the Stamina WOD.

The Stamina WOD is done twice a week and is a light version of the Tuesday and Thursday CrossFit Endurance WODs. We are following CFE one week behind to allow for flexibility.

On a different note, I set a PR in the named workout, Jeremy – 5:00.

CrossFit Rowing WOD

Rest day

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 2-6 x 250m, rest 1:00, hold within 2-3 seconds, then 2-6 x 500m, rest 1:30, hold within 3-5 seconds

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

The deload week: what it is, how to do it and why it might make you stronger – Mark’s Daily Apple

Oct 24, 2012

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

Woke up too early. Going back to bed.

CrossFit Rowing WOD

Renegade Benchmark 3 Rounds For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Concept 2 WOD

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

Interesting Links

How to pick up chicks at the gym – YouTube