I had a great result last night, but my sleep was crap. Not sure what happened there. I also was pressed for time, so I didn’t get the warm-up time that I should have made time for which resulted in a tweak in my lower back. I hate learning the same lesson the hard way. Make time for proper warmup. At my age, 44, I seem to need more time to get the joints and muscles primed and ready than the 20 somethings do. Imagine that.
WOD – 1000m warmup -3:39
5 minute row for distance – 1435m @~1:45 pace
4 rounds: 10x 225# deadlift, 15 ring rows, 20 burpees then finish with 1000m row – 18:37
Diet – very good.
Sleep – Very, extremely crappy. 3-4 hours total
CrossFit Rowing WOD
Rowing Annie – For Time…
50 Double Unders
50 AbMat SitUps
40 Double Unders
40 AbMat SitUps
30 Double Unders
30 AbMat SitUps
20 Double Unders
20 AbMat SitUps
10 Double Unders
10 AbMat SitUps
CrossFit Endurance – Tues/Thurs/Sun
Row (THU): Repeat 1200m, recover 3:00 min, until form/pace deteriorates
Concept 2 WOD
Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.
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