Nov 3, 2012

Posted: November 3, 2012 in Concept2, CrossFit Rowing, Interesting Link, Paleo, WOD

I am pressed for time this morning. Watch the video link. A good discussion of the athlete’s fueling needs.

CrossFit Rowing WOD

6 x 2min On, 1min Off as follows:
2′ @ 20 s/m (+9 sec above 2k avg split)
1′ rest
2′ @ 22 s/m (+7 sec above 2k avg split)
1′ rest
2′ @ 24 s/m (2k split +5)
1′ rest
2′ @ 26 s/m (2k+3)
1′ rest
2′ @ 28 s/m (2k+1)
1′ rest
2′ @ 30 s/m (2k)

CrossFit Endurance – Tues/Thurs/Sun

Row (SUN): 2-4 x 2k @ 90% of 2k TT pace, 5:00-10:00 rest between, hold efforts within 1:00-2:00

Concept 2 WOD

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

Interesting Links

Understanding the athletic gene and our fueling system – CrossFit Endurance

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