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


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