Jan 21, 2013

Posted: January 21, 2013 in Concept2, CrossFit Rowing, Interesting Link, Paleo, WOD

Today is a holiday from work for me, so I intend to hit the noon session today. This week is leg week at the box, so I am hoping that I don’t blow up my knee.

The Endurance WOD looks like a beast. Very little recovery between rounds. Should be awesome.

CrossFit Rowing WOD

“Spicy Steady State”
2 x 15min w/ 4min Rest
Complete Each 15min as Follows:
4MIN @ 24, STEADY
1MIN @ 28, FULL PRESSURE
4MIN @ 24, STEADY
1MIN @ 30, FULL PRESSURE
4MIN @ 24, STEADY
1MIN @ 32, FULL PRESSURE

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 6:00 of 125m sprints on 0:30, recover 3:00, 4:00 of 125m sprints on 0:30, recover 2:00, 2:00 of 125m sprints on 0:30

Concept 2 WOD

Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Interesting Links

7 Foods to Change Your Mood – The Rx Review

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