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

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