Feb 4, 2013

Posted: February 4, 2013 in Concept2, CrossFit Rowing, Interesting Link, WOD

The Super Bowl was interesting. I am not a Ray Lewis fan, but I do like Joe Flacco so good for him.

I am starting a new thing for my own personal accountability. I will be documenting my WODs, diet, and sleep on these pages. We’ll see how it goes.

Personal Stats

WOD – Saturday – 5, 10, 20 (decrementing reps each round by 1, 2, 4) down to 1, 2, 4 power cleans, bar hop burpees, and pullups. 9:09

Diet – pretty crappy

Sleep – good sleep over the weekend, a little short last night with the Super Bowl.

CrossFit Rowing WOD

Steady state 5K

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 125m, recover 3:00, until form/pace deteriorates

Concept 2 WOD

Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm.

Interesting Links

The 80/20 Principle – Mark’s Daily Apple


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