Archive for November, 2012

Nov 30, 2012

Posted: November 30, 2012 in Concept2, CrossFit Rowing, Interesting Link, Paleo, WOD

TGIF! I enjoy Friday since it is the last day of my work week. It is time to hit the erg after a good rest day. I hope to get at least 8k today.

Check out today’s link. It is a podcast with Robb Wolf talking to the DH Kiefer who has created the carb-backloading paradigm. There are a number of very interesting points made that might make this worth experimenting with on yourself.

Enjoy the last day of the month. Get ready for December.

CrossFit Rowing WOD

“Sculler X”
5 Rounds For Time:
10 Pistols (5 each leg)
10 Inch Worm Push Ups
10 Kettle Bell Swings (2/1.5 Pood)
10 Calories on the Erg
(How many strokes will this take you?)

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 6-8 x 750m, recover 2:00, hold each effort within 2-3 seconds

Concept 2 WOD

Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece.

Interesting Links

Kiefer and Carb-backloading – Robb Wolf

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The CrossFit Endurance site is down this morning, so I don’t know what the Thursday Rowing WOD is. I will check throughout the day.

After one week, I have 46km toward the C2 Holiday Challenge. That number is artificially high due to the 20km effort on black Friday, but I think I can maintain that pace.

CrossFit Rowing WOD

Rest day

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 8 x 20:10, use a C2 measure watts

Concept 2 WOD

Row three 5 minute pieces. Row for two minutes at light pressure between each piece.

Interesting Links

CrossFit Transference – CrossFit Journal

I am sorry about missing yesterday’s post. Did you ever get a day off of work that was busier than a day at work? That was yesterday for me. Today, I offer you 2 links as an olive branch.

Yesterday at CrossFit Tulsa, we did my birthday WOD (it was Sunday, but who cares?). The WOD was:

for time
44 burpee box jumps then
3 rounds of
11 Clusters – squat clean with thruster finish
25 wall balls
19 games style pushups
68 situps

I finished in 30:34 and felt good about it. I finished the burpee box jumps (24″) in 5:15. Pretty good for a 44yr old with a bad knee, right?

CrossFit Rowing WOD

For Time …
500m Row, 5 Medicine Ball Cleans (20/14 lb)
400m Row, 10 Med Ball Cleans
300m Row, 15 Med Ball Cleans
200m Row, 20 Med Ball Cleans
100m Row, 25 Med Ball Cleans

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 8 x 20:10, use a C2 measure watts

Concept 2 WOD

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.

Interesting Links

Early death linked to muscle power (or lack of) – BBC News

7 Truths About Intensity – Fletcher Fitness

I hope you had a chance to watch the videos posted on Nov 24th. I think they are very important.

Today’s link is very cool. It is the second part of Pepperdine University’s study of CrossFit athletes and their metabolic conditioning. I think the last 5 minutes of information is excellent. No comment on the butterfly pullups – I’m sure the mask affected them.

I’ve got 30K on the Holiday Challenge. What is your goal?

CrossFit Rowing WOD

1k @24-26 s/m (note average 500m split)
4′ rest
3 x 3’ On 1’ Off as follows (holding 1k split):
3′ @26 s/m, 25 s/m, 24 s/m
(rate changes every minute)
3′ @25, 24, 23
3′ @24, 23, 22
4′ rest
2 x 3’ On 1’ Off as follows (holding 1k split):
3′ @26, 24, 22
3′ @24, 22, 20

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 8 x 20:10, use a C2 measure watts

Concept 2 WOD

Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.

Interesting Links

Metabolic analysis of a CrossFit Athlete Part 2 – CrossFit Journal

Nov 24, 2012

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

The Concept2 Holiday Challenge has begun. I rowed 20km on the erg yesterday working through the CrossFit Hero WOD, Clovis. With my bad knee, I am unable to run, so I row everything. Mr. Clovis, I salute your sacrifice.

Are you rowing the in the Holiday Challenge? I don’t think I’ll have the time to row 200km, but I would like to get more than last year’s 105km between Thanksgiving and Christmas. With 20km in the bag, I am off to a good start.

CrossFit Rowing WOD

8 x 2min w/ 1min Rest as follows:
2′ @28 (2k+4)
2′ @30 (2k+2)
2′ @2k Race Pace
2′ @2k Race Pace
2′ @2k Race Pace
2′ @2k Race Pace
2′ @33 (2k-1)
2′ @34 (2k-2/Open)

CrossFit Endurance – Tues/Thurs/Sun

Row (SUN): 15k TT

Concept 2 WOD

Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 28 spm, and 2000 meters @ 24 spm.

Interesting Links

Is sugar toxic? – 60 Minutes

and also – 60 Minutes

Nov 23, 2012

Posted: November 23, 2012 in Concept2, CrossFit Rowing, Interesting Link, News, WOD

Sorry for the brief outage. Things should be returning to normal.

Today’s Black Friday WOD at CrossFit Tulsa is Clovis. Brice knew this American Hero who died 2 days before his deployment ended. I stocked up on my calories yesterday and I plan to add a few more before this 2 hour WOD attempt.

CrossFit Rowing WOD

“The Gobble Gauntlet”
800m Run
50 Sit Ups
800m Run
40 Air Squats
800m Run
30 Burpees
800m Run
20 Push Ups
800m Run
10 Split Squat Jumps

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 4-8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds

Concept 2 WOD

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 26 spm, 1000 meters @ 22 spm, 1000 meters @ 26 spm, and 1000 meters @ 22 spm.

Interesting Links

Remembering CrossFit Intensity’s Joe Lengel – The Rx Review

Nov 20, 2012

Posted: November 20, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

I have been editing photos for days! I am slowly finishing the massive pile, but I have a day job, a family, and CrossFit 5 days per week. Yesterday turned into a last minute rest day due to a certain child not having a ride home from school.

Thanksgiving Day is coming soon. Time to get you mouth set for turkey, sweet potatoes, and pumpkin.

CrossFit Tulsa’s Black Friday WOD has been announced – “Clovis”: 10 mile run & 150 burpee pullups.

CrossFit Rowing WOD

8 x 1min w/ 1min Rest As Follows
1′ @24 (2k+5)
1′ @26 (2k+3)
1′ @28 (2k+1)
1′ @30 (2k)
1′ Start and Settle to 2k pace (like race)
1′ 2k pace (like race)
1′ 2k pace (like race)
1′ 2k pace and then sprint last 30sec (like race)

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 4-8 x 500m, recover 1:00, hold each effort within 2-3 seconds

Concept 2 WOD

Row six 2 minute pieces. Row for one minute at light pressure between each piece.

Interesting Links

Mikko Salo is back in training – The Rx Review