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


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