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. 

CrossFit 240709
For load:
10-10-7-7-4-4-1-1
Back squat*

10s @ 75 & 85

7s @ 95 & 115

4s @ 135 & 155

1s @ 175 & 185-pounds 

Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. A heavy set of 10 reps should be around 50-60%+, 7 reps around 60-70%, 4 reps around 70-80%, and a heavy single for today should be 80%+. I’ve been dealing with some shoulder mobility issues in the rack position, likely due to limited external rotation. To work around this, I swapped back squats for front squats, taking the bar from the rack each round. While the percentages didn’t exactly align with my 1RM front squat (275 pounds), I was pleased with how the session went. My knee felt solid throughout, and I was happy with the numbers I hit—especially considering I don’t squat as often as I’d like.

Core Values

50-second plank

50 medball sit-ups @ 12

50-second plank

50 russian twists @ 12

50-second plank

8 Rounds 
10 weighted sit-ups
20 alternating plank shoulder taps
30 double-unders*

This one is eight rounds straight through with no rest. Hold a 10-pound plate in front of your chest and finish with the weight overhead. For the double-unders I subbed 50 singles with green/yellow Buddy Lee rope. Aim to finish each round in 2:00 or less.

10-1 reps of: 

Strict Press @ 95-pounds

After each set, complete the following:

• 10 weighted sit-ups holding a 10-pound plate
• Row 15 calories

Workout was done after a couple of hours of pickleball. Did not have much left in my legs and I am still dealing with this nagging cough so my pacing reflected that. Took the bar from the floor each round and wasn't ever challenged by this weight.

Recovery + Midline 
500m // 1000m // 500m // 1000m // 500m
Rest two minutes between intervals. 

During rest intervals, complete 10 sit up to press and 10 Russian twists holding 15lb plate. R/L = 1 rep on twists. 
*Sets of 10/10 must be unbroken*

Five alternating 500/1000m intervals with two minutes  rest between. Easy meters at a low stroke rate - holding between 131 and 141 WATTS. I had no push in my legs after yesterday's row. Kept heels on the ground during RT.

For Time:
40 banded sit-ups (red mini band)
200m sandbag carry (100)
40 banded sit-ups

10:13

The sandbag may be carried anyhow (shoulder recommended). Carry was to lamp post outside of 521 North Maryland and back to the garage. I mixed between shoulder carry and bearhug with the sandbag. Took one short break on the bag (~20 seconds) before starting up again. Anchored my feet with a 25-pound bumper plate for the sit-ups but it kept sliding and I wasn't able to string together big sets as a result.

Row Conditioning 
20-40-60-80-100 calories
10-20-30-40-50 banded sit-ups

The rowing will get interesting as you progress through this workout and experience core fatigue. The volume of the banded sit-ups alone is enough to devastate you -- do not allow for sloppy body position as you get into the longer rows. 

5 Rounds
100m mixed KB farmers carry (35/44lbs)
20 extended single-arm DB sit-ups (10lbs)
10 deadlifts (170lbs)

Hold one kettlebell in each hand, with the heavier kettlebell in your weaker hand for the first round. The deadlifts should be a no-doubt weight for ten reps, but this was still too light. 185lbs would be a better fit here. 

Midline 
40-30-20-10 reps of:
weighted sit-ups 
russian twists
*every 3 mins do :40 plank

11:35

Used 10lb med ball for sit-ups and twists. 

Builder
21-15-9 reps of:
SkiErg calories
KB upright row @35lbs
barbell curls @45lbs

SkiErg was a sub for strict pullups. Probably should have gone with supine rows instead. 

C2 April Fools Challenge 

Day 1: 1000m 

Our special April Fools' Challenge is a streak challenge with a difference. To take part, you need to row, ski or ride every day for 15 days from April 1. Each day, however, the distance you need to do rises. On April 1 you need to do at least 1000m. On April 2, you need to do at least 2000m, all the way up to 15,000m on April 15.

Bro Sesh
18-15-12-9 reps of
DB Incline Bench @ 40lbs
DB Shoulder Press @ 25lbs
DB Skull Crushers @ 20lbs

Core Values 
40-30-20-10 reps of 
Extended S-arm DB Sit-ups @ 10lbs
Russian Twists

Used the 1000m as a warmup knowing there is plenty of volume coming over the next 15 days of the AF challenge. The weights for bro session were just about perfect for the number of reps. Was forced to break most rounds which is the intent - put those dumbbells down and shake out the arms before getting right back into it. 

ErgZone Challenge #2 
Rate: 22
Pace: 2:16.3
DF: 115

The workout is 23 minutes, broken down into 1-minute splits. This one is about consistency at each split. Your goal is to repeat 22 times the same pace/watts and SPM you did on the first split. Think about that perfect screen. Score 1 point for each time the athlete meets the goals set on the first interval. 

Score: 21

Was oh so close to a perfect score. This was not stressful and very repeatable - consider this rate/pace combo for a 12-15k or maybe even a half-marathon if you sit for one again this summer. 

Core Values
45 second plank
100 medball sit-ups (10#)
45 second plank
100 russian twists (10#)
45 second plank

For Time:

Row 500 meters 
50 medball sit-ups 12#
Row 1,000 meters
35 medball sit-ups
Row 2,000 meters
20 medball sit-ups

25:02

Rows dropped off a bit more than I intended. Broke the sit-ups into sets of 13.

Two Rounds: 

1000m row

50 med ball sit-ups @ 14-pounds

500m row

25 v-ups

Push the pace on the row a bit - somewhere between moderate and hard. Be smart on the midline work. It may be more efficient to break earlier than you normally would so that you don't need as much time to recover between large sets. 

Row Series IV - Event 4 
"Silence of the Legs"
Eight Rounds:
ROW 300m (30 seconds rest)
Scores:
A) Fastest 300m time
B) Slowest 300m time

Put in a good warmup and let it rip. Turn the drag up a bit and be willing to suffer - keep each round below 2K pace. 

Midline
3x20 unbroken medball sit-ups
hold a plank for the same time it took to complete sit-ups each round

ErgZone Challenge #2 
Rate: 23
Pace: 2
DF: 117

The workout is 23 minutes, broken down into 1-minute splits. This one is about consistency at each split. Your goal is to repeat 22 times the same pace/watts and SPM you did on the first split. Think about that perfect screen. Score 1 point for each time the athlete meets the goals set on the first interval. For a real challenge, set a target pace and rate, then cover the monitor and see how close you can get. 

Score: 16

Midline

3x20 unbroken banded sit-ups

hold a plank for the same time it took to complete sit-ups each round

Friday 231124 
3 rounds for time:
30 weighted sit-ups (14lbs)
15 deadlifts (205lbs)

11:06

Warmed up with Dark Horse 10-minute build. Used trap bar with handles up for the deadlifts. Last set was unbroken - first two were broken 9&6. Subbed medball sit-ups for GHD due to availability. Push HARD to get this one done sub 10 minutes. 

"Odds Only" - Rowvember 11.22.23 
3973m
rest 115 seconds
1775m
rest 75 seconds
957m 

This longer workout will build those endurance muscles and this time we're only using odd metrics. Maintain 20SPM for the duration of the workout with moderate intensity. Bumped up my pace by 4 seconds with each interval. 

Midline

Tabata Weighted Sit-ups (14#)

Reverse Tabata Hollow Hold (10 seconds work, 20 seconds rest)

Metcon
Every 4 Minutes for 20 Minutes
(5 Rounds Total)
10 (R) Staggered Stance Dumbbell Deadlift (35-pounds)
15 Weighted Abmat Butterfly Sit-ups (10-pound med ball)
10 (L) Staggered Stance Dumbbell Deadlift

For the stagger stance deadlift, keep your back flat while hinging with most of the weight loaded on the front leg. Choose a weight were you can get all reps done in one set with the last 2-3 (reps per side) feeling like a challenge. The 35s were too light - use 45 or even 50s next time out. 

Body Armor
4 Giant Sets
9-7-5-3: barbell bench press @ 165-185-200-215lbs
30 banded triceps push downs (two hands, purple band)

AMRAP 20:
5 bag cleans 
15 weighted sit-ups (15-pounds)
up/down driveway farmer carry (50lbs)

Men's VC workout with Roper this morning. We alternated rounds of the AMRAP finishing with six rounds each.

Midline (Posterior)

50 good mornings

bag hold

Matt held the bag while I completed good mornings and then we switched. Good finish to the workout! 

Rowing 
Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v2000m/3:00r...
2000m//1500m//1000m//500m 
3:00 rest between intervals 

Midline

60 second plank

45 medball sit-ups (10#)

30 russian twists (10#)

45 medball sit-ups (10#)

60 second plank