CrossFit 250523
5 rounds
15 back extensions
20 medball sit-ups @ 8lbs
50 singles

Today’s workout is all about the midline. Focus on quality of movement versus rushing and moving with poor form. Touch the medball above your head and between your feet for each rep to count. 

For Time: 
18 calorie ski
18 kb snatch @ 53lbs
18 calorie ski
14 kb snatch
18 calorie ski 
10 kb snatch
18 calorie ski

15:05

No warmup today and I paid for it. Heart rate was sky-high from the jump and I spent a lot of time with my hands on my knees staring at the ground. Spend a few mins before the metcon elevating the heart rate rapidly so that you are more prepared when it happens in the actual workout. 

World Rowing Series 2025 Challenge 1: Podium Power

Row 213 meters as fast as possible 

No restrictions on rate or drag. After my warm-up, I tried this one at r30+ and then again at r15 or lower. Kept the DF low and tried to focus on getting as much length as possible during the r15 interval. Pretty happy with the pace I was able to hold at such a low rate. 

World Rowing Series 2025 Challenge 2: Yin-Yang 
3 minutes at r30 or above
1 minute rest
3 minutes at r15 or below

Score: 1350 

Your goal is to row as far as you can each interval but secondary aim is to row the same distance for each interval. Your score is the total distance minus 5 meters for each meter difference between the two intervals. Used a lower drag, but actually turned up another 8-10 beats for the r15 work. The better approach would be to turn the damper all the way down so the flywheel keeps spinning at r15. Find as much length as possible during the r15 work. This series looks fun and I am keen to try this particular workout again. 

300 Dart Challenge 

Object: To row with a consistent stroke rate and power output
Number of Darts (strokes) : 300
Points: 50 points for a bull’s eye; 25, 10, and 5 points for next three rings.

Time: 12:23.4
Score: 13,920 (15,000 is perfect score)
Distance: 2792m 

The dart game challenges you to be consistent in pace and stroke. Each game gives you 300 darts to "throw" at the target; the object is to earn as many points as possible. 

Aug 2025 CTC - Strokes of Madness 

⏲️30 minutes

🚣🏻 r22 or under

Kept this chill as a recovery effort. Legs are still sore from squatting the other day and I wanted to flush away some of that lactic acid this morning while getting in some volume. 

CrossFit 221113
Shoulder Press 10-10-10-10-10 reps

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95-105-115-120(9)-110

This is significantly more volume than you normally do on strict press so be smart about your weights. Get your head out of the way - keep a nice efficient straight bar path from the shoulder to overhead. Shortest distance between two points is a straight line. If you need to rest, do so at the top so you can use the bounce reflex on the next rep rather than resting in the front rack. 

 

Finished with 3x20 banded pushdowns (~60 seconds rest) with green Rogue band.