Nov 26, 2012

Posted: November 26, 2012 in Concept2, CrossFit Journal, CrossFit Rowing, Interesting Link, WOD

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


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