Crossfit 230517 
Complete as much as possible in 15 minutes of:
Row 500 meters
Max set push-ups

Push the row a bit while staying consistent. The goal is to finish 5 rounds of each movement. This workout demands that you use your legs on the row - otherwise the push-ups will be that much more difficult. Use the force curve to keep you honest. I don't have the same stamina with bodyweight movements anymore. It's clear that I need to work on my muscular endurance and shed some extra weight.

CrossFit | 240902 
For time:
200-meter row
20-second plank hold
400-meter row
40-second plank hold
600-meter row
60-second plank hold
800-meter row
80-second plank hold
1,000-meter row
100-second plank hold

24:51

Expect the plank holds to be much more challenging after rowing. Your goal should be to push the pace on each row and go unbroken on the plank holds. I was able to hold the 60-second plank unbroken, but had to break the 80 and 100-second planks into three sets. My midline is officially trashed! 

Row Conditioning  
Duration: 15 Minutes (15 x 50 sec Easy, 10 sec Power)
Rate: 24

In every race, there is an element of controlled chaos. With that in mind, today's Rowvember workout asks you to row a controlled 15 minutes,  but every 50 seconds to go all out for 10 seconds before bringing it back to a nice controlled sustainable pace for the turn of the minute. While this was not rate-capped, I opted to keep everything at r24, focusing on the change in ratio needed to go between easy and powerful strokes while holding the same rate. 

Row Recovery 

5000m row 

This was the WOD for Rowvember today. Took advantage of the sunshine 60-degree November day and rowed out in the garage while watching RedZone.

ErgZone Challenges S2E2: Upside Down
Thirteen one-minute splits with no rest
Rate change every minute: 30-28-26-24-22-20-18-20-22-24-26-28-30

• You choose the wattage/pace for the initial split (first minute).

• Your goal: replicate the same SPI (Stroke Power Index) for the subsequent 12 minutes.

• Your second goal: do it as fast as you can.

Scoring: One point for each split you meet the target SPI (watts divided by rate)

Score: 8 / 2:12.6

Imagine a rate pyramid and then flip it upside down. On this challenge, we start at the highest rate, back it down, and climb back up to finish. All that while keeping a consistent SPI. And there is more; you must do it as quickly as possible. I screwed up during the r28 thinking the average watts being displayed were for that split only so I ended up a few beats slower than the target. Warmed up with :30 on / :30 rest for 10 minutes, working up to a r30 during the last two rounds. 

Stroke Rate Pyramid 
10-minute intervals with 2 minutes rest between

First Interval: change the rate each minute
r18-20-22-24-26-28-30-26-22-18

Second Interval: first minute light, second minute with pressure
r20-24-28-26-22

This was the fourth workout in Skeleton Challenge C2 podcast. During the second interval, your ratio is going to change from the first minute to the next. Your drive speed will increase to apply more power which means you'll need to slow down your recovery to hold the prescribed rate. PRESS the legs to extension, don't just FLOP them to extension. 

Row Series II - Event 4 - Light The Fuse 
Row 100m, Rest 30 seconds
Row 200m, Rest 30 seconds
Row 300m, Rest 30 seconds
Row 400m, Rest 30 seconds
Row 500m, Rest 30 seconds
Row 2,000m   
                        
A: 8:24.4 (2000m time)
B: 14:37.7 (Total Time)

Capped the rate at 24 s/m and set a goal to match the pace I posted on the first (100m) interval. This one hurt and I couldn't get there on the 2K.