Nov 30, 2012

Posted: November 30, 2012 in Concept2, CrossFit Rowing, Interesting Link, Paleo, WOD

TGIF! I enjoy Friday since it is the last day of my work week. It is time to hit the erg after a good rest day. I hope to get at least 8k today.

Check out today’s link. It is a podcast with Robb Wolf talking to the DH Kiefer who has created the carb-backloading paradigm. There are a number of very interesting points made that might make this worth experimenting with on yourself.

Enjoy the last day of the month. Get ready for December.

CrossFit Rowing WOD

“Sculler X”
5 Rounds For Time:
10 Pistols (5 each leg)
10 Inch Worm Push Ups
10 Kettle Bell Swings (2/1.5 Pood)
10 Calories on the Erg
(How many strokes will this take you?)

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 6-8 x 750m, recover 2:00, hold each effort within 2-3 seconds

Concept 2 WOD

Row seven 1 minute pieces at a stroke rate of 26. Row for 30 seconds at light pressure between each piece.

Interesting Links

Kiefer and Carb-backloading – Robb Wolf


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