We're not looking for the highest average in those 10 strokes; we're looking for the highest single stroke in each set. I was reaching my MAX somewhere in the first 15 seconds, usually around 8-10 strokes in. Was pumped to break 500 watts (1:28.7 split)!
John's Crossfit Blog
“Unless a man undertakes more than he can possibly do, he will never do all that he can.“ -Henry Drummond
Wednesday, November 20, 2024
Tuesday, November 19, 2024
4-3-2-1 minutes
1:30 rest between each
26-26-28-34 stroke rate
Pace: start at 2k plus 10 and get faster
Drag: 118
Whoops! I messed up the programming and set the final interval to four minutes, causing the screenshot to look a bit weird. Put in a good warmup, working to r34 for a couple of 30-second intervals. At such a high rate, you need to shorten your stroke and keep the body moving from 11 to 1.
Monday, November 18, 2024
Day 16 of Rowvember. Damper starts at 10, work your way down to 1 and back up to 10. Change the damper each round. YOUR JOB is to hold a steady pace and rate. Interesting how the ratio changed as I went down and up the ladder while holding the same rate throughout. My sweet spot is around 120 DF which is around a damper of 5. Anything at damper 8 or higher required almost a 1:1 ratio, where damper 1 and 2 felt like 1:3 or even 1:4.
Sunday, November 17, 2024
Used 269-pounds across all sets
We are hitting 5 heavy sets of 3 deadlifts. Allocate a decent amount of time to build up to 80-85% of 1-rep max, and then start the heavy sets. If you are moving well, increase the weight each round and aim to hit a new PR around set 4 or 5. You may also stick to the same weight across the board or pyramid up and down in load. Remember, the stimulus is to lift heavy, safely, and have fun doing so!
Rogue Claw Challenge
Max time holding one hex head dumbbell in each hand
32 seconds with 20-pound Nike dumbbells
Friday, November 15, 2024
12 Calorie Row
Rest 2:30
Pacing: Send
What can you ramp those calorie per hour numbers to without logging rounds of crappy movement? Finished six full rounds. With sprints this short in duration, you need to modify your stroke somewhat. Keep those heels planted and focus primarily on the body swing. Shorten those strokes and focus on body moving from 11 to 1. Lean forward and reach with the hands up into the machine.
Thursday, November 14, 2024
Scoring:
1. Total Meters
2. Best SPI
You must finish each interval at the prescribed average rate (or below); finishing above will invalidate the result. Held a consistent SPI across all intervals. You are scored not just on total meters, but best SPI. Try this again and really go for it on the first round, 180 WATTS at r18 would give you a double-digit SPI. It would be curious to see what effect this kind of power output would have on the remaining intervals.
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