Dec 3, 2012

Posted: December 3, 2012 in Concept2, CrossFit Rowing, Interesting Link, WOD

I rowed 40k, lifted weights, and did CrossFit workouts 5 days last week and my knee felt great. I spent 3 hours cleaning the attic and I can barely walk. I will never understand this situation.

I have an even 70k toward the Holiday Challenge. Hopefully I will be able to row a little tonight. I may need to increment my fish oil dose.

CrossFit Rowing WOD

4x10min w/ 1 min Rest
As Follows:
4min @18 Steady, 1min @20 Pressure
4min @18 Steady, 1min @20 Pressure
1min Rest
4min @20 Steady, 1min @22 Pressure
4min @20 Steady, 1min @22 Pressure
1min Rest
4min @22 Steady, 1min @24 Pressure
4min @22 Steady, 1min @24 Pressure
1min Rest
4min @24 Steady, 1min @26 Pressure
4min @24 Steady, 1min @26 Pressure

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 3-5 x 1500m, recover 3:00, hold each effort within 3-5 seconds

Concept 2 WOD

Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.

Interesting Links

The history of the CrossFit Games – The RX Review

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