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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