New Blog, New Direction.

Hi!  If you've been reading this, you may have been wondering, "What's this got to do with the rowing club?"  I have been straying pretty far, what with CrossFit and then skiing.  I think I have fixed that with a new site devoted to the CrossFit and CrossFit Endurance pursuits of ours and our friends.

Appropriate fanfare of trumpets; Ta-ran, Ta-ra!

Keweenaw Strength & Conditioning

All of the posts from this blog have been copied in, so you can see where we've been.  We'll be posting WODs and results as well as progress reports.

There's also a pathway for new folks to get involved.  There's no telling where that might lead.

So, click on the link and head on over to the new blog.  There's new posts not seen here and lots of other information.  Many thanks to Dan for the hard work that led to that look of satisfied pain.  I want some of that!  If you want to be kept up-to-date, subscribe to the post and comment feeds.

For rowing club stuff, I'll still be posting here.  All the workouts will be at KS&C.

Thanks so much for following;  it's great to hear back from you.  I hope you enjoy the new blog.

Ciao,

Charles

CFE WOD: 8 x 30:20

This afternoon we went over to Terry's (That's Terry there with Kale the dog) to put more meters in for the the Concept 2 World Rowing Challenge. Our old club, Keweenaw Fitness Center is currently 8th in the world with over 4 million meters!

Along with warmup and warmdown, we did a CrossFit Endurance WOD:

8 rounds of

30 seconds all out

20 seconds rest.

Hello, sprinting!

Here's the data:

CW

144m	00:30.0			3/26/2010	50	H	indoor rower	8 x 20s on : 20s off, 42spm, interval 8
142m	00:30.0			3/26/2010	50	H	indoor rower	8 x 20s on : 20s off, 38spm, interval 7
144m	00:30.0			3/26/2010	50	H	indoor rower	8 x 20s on : 20s off, 38spm, interval 6
145m	00:30.0			3/26/2010	50	H	indoor rower	8 x 20s on : 20s off, 38spm, interval 5
144m	00:30.0			3/26/2010	50	H	indoor rower	8 x 20s on : 20s off, 38spm, interval 4
149m	00:30.0			3/26/2010	50	H	indoor rower	8 x 20s on : 20s off, 38spm, interval 3
148m	00:30.0			3/26/2010	50	H	indoor rower	8 x 20s on : 20s off, 36spm, interval 2
157m	00:30.0			3/26/2010	50	H	indoor rower	8 x 20s on : 20s off, 38spm, interval 1

KW

123m	00:30.0			3/26/2010	50	L	indoor rower	30 sec on, 20 sec off X 8
124m	00:30.0			3/26/2010	50	L	indoor rower	30 sec on, 20 sec off X 8
121m	00:30.0			3/26/2010	50	L	indoor rower	30 sec on, 20 sec off X 8
124m	00:30.0			3/26/2010	50	L	indoor rower	30 sec on, 20 sec off X 8
125m	00:30.0			3/26/2010	50	L	indoor rower	30 sec on, 20 sec off X 8
127m	00:30.0			3/26/2010	50	L	indoor rower	30 sec on, 20 sec off X 8
129m	00:30.0			3/26/2010	50	L	indoor rower	30 sec on, 20 sec off X 8
133m	00:30.0			3/26/2010	50	L	indoor rower	30 sec on, 20 sec off X 8

Ciao,

Charles