Archive for the ‘CrossFit Journal’ Category

At the last minute I was forced to cancel my planned CrossFit visit. Oh well, I will rock it tonight after a restful evening and a clean diet. Tonight is Grace plus a 4 rounder including rowing, so I should be able to kill it. Stay tuned…

Personal Stats

WOD – took an unplanned rest day due to my schedule

Diet – very good.

Sleep – good- 10:00-5:50 with 30min awake from 2:45-3:15ish

CrossFit Rowing WOD

5 Rounds for time…
15 Calorie Row
10 Floor Press As Heavy As Possible
5 Wall Climbs

CrossFit Endurance – Tues/Thurs/Sun

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

Concept 2 WOD

Row a 2000 meter time trial, going for your personal best. After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.

Interesting Links

Tire Flip Technique by Rob Orlando – CrossFit Journal

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My favorite day of the week! I hope your Friday goes as well as I intend mine to play out. I am taking a rest weekend to recharge and refresh for next week.

CrossFit Rowing WOD

“Farm Erg”
4 Rounds For Time
1k Row
100m Farmer’s Carry (w/ Erg if Possible; otherwise {1.5/1 pd} each hand)

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Concept 2 WOD

Row three 5 minute pieces. Row for two minutes at light pressure between each piece.

Interesting Links

Being a Blue Angel – CrossFit Journal

It is a good day. Time to get back to work. Plus.. It’s Friday, so it can’t be a bad day, right?

Watch the video below. She gives some excellent instruction for rowing on the erg. I wish my knee had the same range of motion so I could get a nice, long stroke, but a 90 degree range is my reality. It is a short video and I would be surprised if you don’t learn one thing.

CrossFit Rowing WOD

As Many Reps As Possible in 8 minutes of …
750m Row
40 Burpees Over the Bar
Max Rep Thrusters (135/95 lbs)

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): Repeat :30 sec, recover 2:00, until form/pace deteriorates

Concept 2 WOD

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

Interesting Links

Tips from a silver-medalist rower – CrossFit Journal

It is time to start a new week by eating right, sleeping right, and hitting a good WOD. I had a few too many non-Paleo foods over the weekend and really felt it. I need to get back on the wagon for peak performance.

CrossFit Rowing WOD

“Snow Drifts”

RRC Blur2 x 17min w/ 4min Rest
as follows …
5′ @22 s/m, 4′ @24, 3′ @26, 2′ @28, 3′ @26

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 500m, recover 1:00 until form/pace deteriorates

Concept 2 WOD

Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.

Interesting Links

CrossFit Goal Setting Course – CrossFit Journal

2 things:

  • I am 108k into the Holiday Challenge
  • I worked all weekend on photos and videos.

Here is the November video for CrossFit Tulsa:

CrossFit Rowing WOD

“Hills”
3 x 10min w/ 4min Rest as follows …
4min @24 s/m
3min @26
2min @28
1min @30

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 8-12 x 125m, recover 1:00, hold efforts within 2-3 seconds

Concept 2 WOD

Row three 5 minute pieces. Row for one minute at light pressure between each piece.

Interesting Links

Fixing the jerk – CrossFit Journal

The CrossFit Endurance site is down this morning, so I don’t know what the Thursday Rowing WOD is. I will check throughout the day.

After one week, I have 46km toward the C2 Holiday Challenge. That number is artificially high due to the 20km effort on black Friday, but I think I can maintain that pace.

CrossFit Rowing WOD

Rest day

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 8 x 20:10, use a C2 measure watts

Concept 2 WOD

Row three 5 minute pieces. Row for two minutes at light pressure between each piece.

Interesting Links

CrossFit Transference – CrossFit Journal

I am sorry about missing yesterday’s post. Did you ever get a day off of work that was busier than a day at work? That was yesterday for me. Today, I offer you 2 links as an olive branch.

Yesterday at CrossFit Tulsa, we did my birthday WOD (it was Sunday, but who cares?). The WOD was:

for time
44 burpee box jumps then
3 rounds of
11 Clusters – squat clean with thruster finish
25 wall balls
19 games style pushups
68 situps

I finished in 30:34 and felt good about it. I finished the burpee box jumps (24″) in 5:15. Pretty good for a 44yr old with a bad knee, right?

CrossFit Rowing WOD

For Time …
500m Row, 5 Medicine Ball Cleans (20/14 lb)
400m Row, 10 Med Ball Cleans
300m Row, 15 Med Ball Cleans
200m Row, 20 Med Ball Cleans
100m Row, 25 Med Ball Cleans

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 8 x 20:10, use a C2 measure watts

Concept 2 WOD

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.

Interesting Links

Early death linked to muscle power (or lack of) – BBC News

7 Truths About Intensity – Fletcher Fitness