Nov 12, 2012

Posted: November 12, 2012 in Concept2, CrossFit Journal, CrossFit Rowing, Interesting Link, WOD

I hope you had an excellent weekend. It was cold and rainy on Sunday. CrossFit Tulsa took an unusual 2-day break this weekend and I think that it was very beneficial. We have worked very hard over the last 12-14 weeks and a short break was needed. There is a big competition next weekend at NextGen and the athletes will need to be fresh. It looks like we will be taking an ‘unload’ outlook this week with higher reps and lighter weights.

CrossFit Rowing WOD

Double Pyramids
2 x 19min w/ 2min Rest
4′ @18, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18
4′ @20, 3′ @22, 2′ @24, 1′ @26, 2′ @24, 3′ @22, 4′ @20

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 3-7 x 500m, recover 1:00, hold each effort within 2-3 seconds

Concept 2 WOD

5000m with rate changes every 1000m: 28-24-20-24-28

Interesting Links

A Kipping Pullup Instructional – CrossFit Journal


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