Hold on during the deadlift, this weight should allow for unbroken sets. The third round on the rower was a real challenge. Managing my breath while avoiding the temptation to slow down was tough.
John's Crossfit Blog
“Unless a man undertakes more than he can possibly do, he will never do all that he can.“ -Henry Drummond
Thursday, October 17, 2024
Wednesday, October 16, 2024
Pyramid of Power
1min at 20spm (rest 1min)
1min at 22spm (rest 1min)
1min at 24spm (rest 1min)
1min at 22spm (rest 1min)
1min at 20spm (rest 2min)
Repeat three more times.
DF 120
1min at 20spm (rest 1min)
1min at 22spm (rest 1min)
1min at 24spm (rest 1min)
1min at 22spm (rest 1min)
1min at 20spm (rest 2min)
Repeat three more times.
DF 120
The notes suggest this should be done at max power for each interval - 10/10 RPE. Pacing guidelines in ErgZone were on the moderate side - if you try this again, nudge the pace up by +5 seconds each interval.
Tuesday, October 15, 2024
1st Interval: 2 mins each @ r20, r24, r22, r26, r24, and r28
2nd Interval: 2 mins each @ r28, r24, r26, r22, r24, and r20
Focus on finding the rhythm and ratio at each rate. Smooth the stroke by not pausing anywhere. Try not to drop off as you the stroke rate drops, especially during the second interval. Set the splits to read every two minutes so you can capture rate change and splits accurately.
Monday, October 14, 2024
Friday, October 11, 2024
Thursday, October 10, 2024
Speed Intervals
4x 30 seconds / 1 minute rest x 2
Rest 3 minutes after the first round of four intervals
4x 30 seconds / 1 minute rest x 2
Rest 3 minutes after the first round of four intervals
🎯 500m PB pace during each 30 second interval
Rest 1 minute
10 minute row broken into 2 minute splits @ r24.
Rest 1 minute
10 minute row broken into 2 minute splits @ r24.
Put in a good warmup before hitting this piece. Anything less than all you've got during the 30 second intervals is missing the point. Do not mindlessly row during the 10-minute cooldown. The goal is to keep the same pace and rate for all five splits.
Wednesday, October 9, 2024
DF: 120
🎯 2K minus 5 for 60 and 30-second intervals; 2K minus 10 for 20 second intervals
Put all you have into each interval. This is the kind of workout that will increase you tolerance for discomfort. I got interrupted by Lauren before the last 30 second interval and had to reprogram the monitor from that point forward.
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