Nov 28, 2012

Posted: November 28, 2012 in Concept2, CrossFit Journal, CrossFit Rowing, Interesting Link, WOD

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


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