Archive for January, 2013

Jan 31, 2013

Posted: January 31, 2013 in Concept2, CrossFit Rowing, Interesting Link, News, WOD

I don’t have much to say today. I am running late to work, so I will have to stop typing. Enjoy the last day of the month.

CrossFit Rowing WOD

Rest Day

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Concept 2 WOD

Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.

Interesting Links

Matt Chan Recovering From Knee Injuries – The Rx Review

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Jan 30, 2013

Posted: January 30, 2013 in Concept2, CrossFit Rowing, Interesting Link, WOD

I can’t believe we are at the end of the month already. The Superbowl is this weekend, so that means you had better get your avocados soon. Avocados and chicken wings are huge sellers during the Superbowl week.

I have recently re-discovered acorn squash. I have been scrambling it up in my eggs and sausage and eating them with butter along with my lunch. My mother used to cook them with brown sugar and margarine, but the squash is sweet enough that I don’t really miss the sugar. The latest edition of WOD Talk magazine has the acorn squash scramble. I couldn’t find the link online, but it is in the print edition.

CrossFit Rowing WOD

“Clean Your Erg!”
For Time (15min Cap) …
500m Row, 5 Cleans (155/105 lbs), 5 Push Ups
400m Row, 6 Cleans (135/95), 6 Push Ups
300m Row, 7 Cleans (115/85), 7 Push Ups
200m Row, 8 Cleans (95/65), 8 Push Ups
100m Row, 9 Cleans (95/65), 9 Push Ups

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 3 x (250m + 500m + 750m) (1:1 recovery)

Concept 2 WOD

Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces.

Interesting Links

The Now of CrossFit – Huffington Post

Due to the buildup of calluses on my hands from pullups and Olympic lifts as well as calluses on my fingers from the erg handle, I decided to buy a callus shaver. I settled on the Tweezerman Safety Slide Callus Shaver and Rasp sold by Amazon ($10) because I liked the idea of a 2 for 1 multi-tool for this application and I have used other Tweezerman products in the past.

The multi-tool has a sliding cover that acts as a handle. You slide the handle to cover tool A to protect yourself from the sharp edges while you are using Tool B. I typically store it with the shaver side covered to avoid cuts – I can handle an inadvertent rasping. 🙂

The shaver uses a dual-sided blade, so you get about twice the usage of a single blade shaver when you flip it 180 degrees and use the other side. Replacement blades are sold in a 20 pack for about $5.

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I was most excited about using the shaver, but I found out that you need to be very careful when shaving your calluses. I shaved mine smooth on the first day and they felt great, but by the end of the day and during the evening WOD, the shaved spots felt raw. By the end of the week, I was using the rasp on a regular basis and found that it seemed to fit my needs best. There are still times where I need to shave, but 95% of the time I use the rasp. For me, rasping is a great general maintenance task and shaving is for the times that I rough up an edge or get some dry skin around a callus area.

I have been using this for about 6 months now and will need a new blade soon. I wish they sold rasp replacements, because I feel that mine is losing its edge. The rasp just snaps in, so I don’t think it would be too difficult, but I have not been able to locate one. For $10, I can just replace the whole thing once or twice a year, but would rather replace the parts if possible.

A negative feature is that my wife has found that this multi-tool  works well on dry, rough heels. She has taken possession of my Tweezerman at this time. I think we may need a second one soon.

Pros:

  • Price: $10 is excellent, the replacement blades are $5 for a 20 pack.
  • Design: This thing is well balanced, the slide covers the sharp blade when using the rasp, and clean up is easy.
  • Shaves calluses nicely.
  • Rasps calluses nicely.
  • Fits in a pocket or a gym bag.

Cons:

  • My wife has taken it from me.
  • Rasp not replaceable.

Summary: Combined with tape grips, my Tweezerman has helped me maintain hands and fingers without tearing and bleeding through a rigorous CrossFit regimen since July 2012 (6 months to date). I recommend that you buy your own, because sharing blades is a little sketchy in today’s world. Throw it in your bag with a roll of athletic tape (for tape grips) and you will be less likely to tear your hands on pullups from WODs not named Murph.

Disclosure: The link to Amazon does not give me a referral.

Jan 29, 2013

Posted: January 29, 2013 in Concept2, CrossFit Rowing, Interesting Link, WOD

“There is no such thing as overtraining, just under recovery”
—Austin Malleolo—

I love that quote and I know it is true. I am just coming off of a 4 day rest and I feel great. Check out today’s link. Coach Pat Barber, from Invictus, has some good advice and information about overtraining. I know I’m approaching overtraining when I can’t sleep more than 5 hours at night and I get a little brain fog. What are your signs?

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): 3 x (250m + 500m + 750m) (1:1 recovery)

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

Pat Barber on Overtraining – CrossFit Invictus

Jan 28, 2013

Posted: January 28, 2013 in Concept2, CrossFit Rowing, Interesting Link, WOD

I had a relaxing weekend and I feel refreshed. Two of my kids are getting their wisdom teeth out this Friday, so I have requested the day off to record the post-operative hilarity while they are coming out of anesthesia. What a great dad, huh?

Let’s get this week started!

CrossFit Rowing WOD

Double Pyramids
2 x 19min as follows …
4′ @18 s/m, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18
2min Rest
4′ @20, 3′ @22, 2′ @24, 1′ @26, 2′ @24, 3′ @22, 4′ @20

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 3 x (250m + 500m + 750m)

Concept 2 WOD

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

Interesting Links

How to Increase Testosterone Naturally – The Art of Manliness

My favorite day of the week! I hope your Friday goes as well as I intend mine to play out. I am taking a rest weekend to recharge and refresh for next week.

CrossFit Rowing WOD

“Farm Erg”
4 Rounds For Time
1k Row
100m Farmer’s Carry (w/ Erg if Possible; otherwise {1.5/1 pd} each hand)

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Concept 2 WOD

Row three 5 minute pieces. Row for two minutes at light pressure between each piece.

Interesting Links

Being a Blue Angel – CrossFit Journal

Jan 24, 2013

Posted: January 24, 2013 in Concept2, CrossFit Rowing, Interesting Link, WOD

Today’s link must have been written for me. I feel like I am at the top of my game, but I lack certain skills to move to the next level. Exchange Squat Cleans for Double Unders and the list is complete. I am committed to get DUs and rope climbs soon. Chest to bars will be next. I am very determined to move on to the next level if it takes the rest of the year or longer.

CrossFit Rowing WOD

Rest Day

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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 24 minutes.

Interesting Links

CrossFit for the Intermediate Athlete – The Rx Review