Mar 18, 2013

Posted: March 18, 2013 in Concept2, CrossFit Rowing, WOD
Tags: , ,

I made a second attempt at 13.2 on Sunday and improved my score a bit. I completed 8 rounds and was starting into 9 when time expired. This year, 245 is the best I have and there was very little wasted time. I dropped the bar a few times after the presses, but picked it up immediately once it settled. I will need to work on my box jumps for next year, but with a bad knee, my progress will be slower than I would like. I don’t know how many other competitors have an athletic disadvantage like mine, but would be interested to know that number. My second-string knee still has some game left.

With my first 2 events in the books, I am in 42nd place in the region (out of about 500). If I were 6 months older, my scores would be pushing top 10 of the 45-49 group. I will certainly be training hard for next year and hoping very few studs are moving up with me. 🙂

Tonight’s WOD is Fran-like, but in steps of 3: 3, 6, 9, 12, 15. Should be fun and fast. I will try not to tear up my hands and shoulders in case I need them for 13.3.

Personal Stats

WOD – (Sun) 13.2

Diet – 80/20 – decent diet with some movie popcorn

Sleep – 7 hours

Rowing – 2000m warm up 3:40 then 500m pre-wod damper on 10 – 1:36 &  500m cool down 2:10

CrossFit Rowing WOD

4x10min w/ 1 min Rest
As Follows:
1. 4min @18 Steady, 1min @20 Pressure, 4min @18 Steady, 1min @20 Pressure
1min Rest
2. 4min @20 Steady, 1min @22 Pressure, 4min @20 Steady, 1min @22 Pressure
1min Rest
3. 4min @22 Steady, 1min @24 Pressure, 4min @22 Steady, 1min @24 Pressure
1min Rest
4. 4min @24 Steady, 1min @26 Pressure, 4min @24 Steady, 1min @26 Pressure

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Concept 2 WOD

Row three 750 meter pieces. Row for one minute at light pressure between each 750.

Interesting Links

Meet the Girls of CrossFit: InfoGraphic – EastDallasCrossFit

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