Oct 17, 2012

Posted: October 17, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

Today’s link is off topic, but still cool. The space shuttle program has ended and the remaining orbiters have been delivered to their final resting places. The video shows Endeavour’s trek across Los Angeles and all the work that goes into a move like this.

CrossFit Rowing WOD

4k Row w/ Control
Row @26 s/m
80% Effort
*Perform 5 Burpees every time the stroke rate deviates from a 26 for more than two strokes

CrossFit Endurance – Tues/Thurs/Sun

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

Concept 2 WOD

Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.

Interesting Links

Time lapse video of the space shuttle’s journey through LA – LA Times


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