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

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