Archive for the ‘Virtual Team’ Category

Getting ready for the marathon challenge. Planning for the half marathon. Should be awesome.

CrossFit Rowing WOD

Rest Day

CrossFit Endurance – Tues/Thurs/Sun

Tabata! C2 Row (THU): 8 x 20:10  20 seconds on / 10 seconds rest

Concept 2 WOD

5 x 3 min / 1 min easy

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

Interesting Links

Killing the Fat Man – Episode 4 – CrossFit Journal

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Remember to log all of your meters before April 30th. The new rowing year begins May 1st and logging the previous year’s results is more difficult but still possible.

The next Concept2 challenge is the Global Marathon Challenge. Row a full or half marathon between May 1-15 for fun and prizes. Full = 42,195 meters and Half = 21,097 meters. I think I may try the half marathon, it should only take about 90 minutes or so.

Scary food links today. Check them out.

CrossFit Rowing WOD

1k Row
8 Inch Worms (4fwd, 4bwd)
800m Row
6 Inch Worms (3fwd, 3bwd)
600m Row
4 Inch Worms (2fwd, 2bwd)
400m Row
2 Inch Worms (1fwd, 1bwd)
200m Row

CrossFit Endurance – Tues/Thurs/Sun

Long Intervals – C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Concept 2 WOD

5000m with rate changes every 1000m: 25-22-25-28-25

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

Are Kashi foods ‘all-natural’? – LivingMaxwell

The bitter truth about Splenda – CrossFit Invictus

Tuesday for me, means two-a-day (if I can). I am ready to hit it.

CrossFit Rowing WOD

-Not posted yet.

CrossFit Endurance – Tues/Thurs/Sun

Long Intervals – C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Concept 2 WOD

5 x 500m / 2 min easy

Row five 500 meter pieces. Row for two minutes at light pressure between each 500.

Interesting Link

Training for Fat Loss – CrossFit Invictus

Today’s WODs are longer pieces. So hydrate, pull up your socks, and get ready to go.

Watch the CrossFit Journal link too. I think a lot of CrossFitters can relate to this guy.

CrossFit Rowing WOD

3×15′ w/ 2′ Rest

  • 5′ @18 SR
  • 4′ @20
  • 3′ @22
  • 2′ @24
  • 1′ @26

CrossFit Endurance – Tues/Thurs/Sun

Long Intervals – C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Concept 2 WOD

3 x 5 min / 3 min easy

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

Interesting Link

Killing the fat man – Episode 3 – LINK

Today is a rest day for me due to scheduling. Open gym tomorrow from 2-3:30ish.

CrossFit Rowing WOD

Partner WOD
8 minutes to accumulate:
Max Calories
Max Hand Release Push Ups
Switch at the top of every minute – One partner rows, while one partner does pushups.

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (SUN): 20:00 @ 85% Effort

Concept 2 WOD

8 x 2 min @ 28 spm / 1 min easy

Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.

Interesting Link

Josh Everett’s warm-up – LINK

Josh is one of the HQ trainers and has developed this warm-up to be very quick and efficient.

It is Friday! Enough said.

Make sure you stay hydrated as it warms up in Tulsa. The formula to determine your daily requirement in 8 oz glasses is:

Body Weight / 2.2 * 30 / 240

Divide by 2.2 to get lbs to kg. Multiply by 30 ml. Divide by 240 (240ml = 8 oz) to get glasses.

Drink more water on workout days.

CrossFit Rowing WOD

3k
6min rest
2.5k
5min rest
2k

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

Concept 2 WOD

12 x 250m / 45 sec easy

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 Link

The scary facts about food additives – LINK

There are a couple of very good links today. Watch ’em.

One of the links deals with sleep. I really struggle with sleep. I rarely get more than 6 hours and can’t remember when the alarm clock last woke me up. I guess I have more reading to do. Once I find the secret, I will be sure to pass it on.

CrossFit Rowing WOD

Rest day

CrossFit Endurance – Tues/Thurs/Sun

C2 Row (THU): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

Concept 2 WOD

2 x 2000m @ 26 spm plus bursts / 4 min easy

Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.

Interesting Link

Episode 2 – Killing the Fat Man – LINK

Bonus Link – The secret benefit of good sleep – LINK