Archive for December, 2012

Dec 31, 2012

Posted: December 31, 2012 in Concept2, CrossFit Rowing, Interesting Link, Paleo, WOD

Thank you for allowing me some time away without complaint. I needed the break.

Today is the last day of 2012 and I hope you had a great year. Now is the time to set goals for the new year. I have already set a few including double unders. I am convinced that I don’t have the lobe in my brain that is required for both rhythm and double unders. I am getting better at the single-double-single-double rhythm, but when I try to string two double together, I consistently fail. I still have a positive attitude about it though, so I am sure I will get it eventually.

Set your goals and get ready to tackle them in 2013.

CrossFit Rowing WOD

“The Castle”

Row for 21min as follows…
3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20
Focus on Rhythm and Ratio

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 6-10 x 750m, recover 2:00, hold efforts within 3-5 seconds

Concept 2 WOD

Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

Interesting Links

21 simple things to do to get ready for 2013 – Mark’s Daily Apple

From a Facebook friend of mine…. For anyone in the Tulsa area who is interested in grass fed dry aged beef/bison, free range chicken, antibiotic and hormone free deli meats, Cimarron Meats at 81st and Harvard is the place ! I gotta admit, Whole Foods off Peoria sucks!

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Dec 20, 2012

Posted: December 20, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

I think my adrenals are fatigued. My office recently moved and there has been a ton of stress from that. I have been competing in the Holiday Challenge and continuing my five CrossFit workouts weekly. Christmas is coming and while I am excited about the holiday break, there are concerns with bills and gift giving. This kids have started their Christmas break before it really started based on some recent gradebook results. My knee has been very painful. But other than those things, there is no stress in my life.

I think today is a rest day.

CrossFit Rowing WOD

Rest day

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 6-8 x (1:30 on, 1:00 off)

Concept 2 WOD

Row four 3 minute pieces. Row for one minute at light pressure between each piece.

Interesting Links

Adrenal Fatigue – Adrenal Fatigue .org

Dec 19, 2012

Posted: December 19, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

It has been a little difficult to keep the diet in check with the holidays around the corner. Just a few more days to fight the urge to eat the delicious but not awesome for your body foods scattered about in the workplace and at home.

CrossFit Rowing WOD

As Many Rounds As Possible in 9 minutes of …
250m Row
6 Shoulder to Overhead (155/105 lbs.)

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 1 x 2k, recover 5:00, 2-4 x 500m, recover 1:30, hold 500m efforts within 3-5 seconds

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 20 minutes.

Interesting Links

Powerful Language Versus Victim Language – Invictus

Dec 18, 2012

Posted: December 18, 2012 in Concept2, CrossFit Rowing, Interesting Link, Paleo, WOD

I had a great workout last night. Not in terms of time,  but in how I felt while doing it. The squat cleans worried me, so my first round I used a 75 pound bar lying around. The next round, the bar was in use, so I grabbed the Rx 95 pound bar. The squat cleans felt good. I used it for rounds 2, 3, & 4. Jumping rope, on the other hand, is quite painful.

Onward and upward.

CrossFit Rowing WOD

8 x 500m w/ 2min Rest
1st/2nd – Like start of 2k
3rd/4th – Like 2nd 500 of 2k
5th/6th – Like 3rd 500 of 2k
7th/8th – Like finish of 2k

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 1 x 2k, recover 5:00, 2-4 x 500m, recover 1:30, hold 500m efforts within 3-5 seconds

Concept 2 WOD

Row three 1000 meter pieces. Row for one minute at light pressure between each 1000.

Interesting Links

Food Fatigue Questions – Mark Sisson

Dec 17, 2012

Posted: December 17, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

I had a very bad knee day on my second rest day in a row. I’m going back to my 1K warm-up and 2k cool down on the erg and I will attempt the CrossFit Tulsa WOD in between. We shall see how that works. I am getting cortisoned on Wednesday. Can’t wait.

Mark Sisson has a new primal book coming out. Check the link below for details.

CrossFit Rowing WOD

2 x 15′ w/ 5′ Rest

  •     5′ @ 20 s/m
  •     5′ @ 22
  •     3′ @ 24
  •     2′ @ 26

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 1 x 2k, recover 5:00, 2-4 x 500m, recover 1:30, hold 500m efforts within 3-5 seconds

Concept 2 WOD

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm.

Interesting Links

What would Grok Do? – Mark’s Daily Apple

Dec 15, 2012

Posted: December 15, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

I am 133km into the holiday challenge and 200km is still possible, but I have a problem. While I can row 8km every day, the pain I have been experiencing in my damaged knee in the evenings has become a big problem. I have had to double my anti-inflammatory medication and even add pain meds on occasion. With this in mind, I have decided to go back to my original goal of 150km by Christmas. This is my reality and I have to accept it, but I don’t have to like it.

CrossFit Rowing WOD

2K Time Trial

CrossFit Endurance – Tues/Thurs/Sun

Row (SUN): 10k @ 85% 15k TT pace

Concept 2 WOD

Row six 500 meter pieces. Row for one minute at light pressure between each 500.

Interesting Links

Run through the line – Fletcher Fitness

Dec 14, 2012

Posted: December 14, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

I have slowed a little in my quest to 200K. I am at 125K, but if I can get close to 150 by the end of the weekend, I may be able to push through and get the last 50K next week. I still have 11 days, so I need about 7K per day with no rest days.

We all see organic foods in the aisles at the store. Honestly, I haven’t developed the desire to avoid the chemicals that can be found in the fruits and vegetables. I suppose I should take an interest in it, but I don’t want to be “that guy’ that turns his nose up to food that isn’t grown to his specs.

CrossFit Rowing WOD

All For Time …
1. 500m Row (like start of 2k)
2. 3 Rounds Of:
– 5 Power Cleans (135/95 lbs)
– 10 Burpee Broad Jumps
3. 500m Row (like finish of 2k)

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 4-6 x 1000m, recover 2:00, hold efforts within 3-5 seconds

Concept 2 WOD

Row a single 21 minute piece. Row the first six minutes @ 20 spm. Then row five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.

Interesting Links

7 foods you don’t need to buy organic – Mark’s Daily Apple