Oct 16, 2012

Posted: October 16, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

Well, my son bought his new car yesterday. It is in excellent shape and should be worthy of his life savings expenditure.

Yesterday I rowed the endurance WOD and finished with the following time for 4 rounds: 138.2, 138.9, 138.6, and 141.0. Fifteen minutes after that I did the CFT WOD and got about 12.5 rounds.

CrossFit Rowing WOD

10 x 1min Race Pace w/ 45sec Rest
Row Each Minute As Follows: :30 @32 s/m (then Ratio Shift) :30 @30 s/m (Hold Same Split)

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Concept 2 WOD

Row 10 strokes hard followed by 10 light. Then row 20 strokes hard followed by 20 light. 30 hard, 30 light. 40-40. 50-50. 40-40. 30-30. 20-20. 10-10.

Interesting Links

What is CrossFit Infographic – Blonyx Blog


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