Recovery Row 
10 mins | 2:30 pace | r18 | 2:30 rest
7.5 mins | 2:25 pace | r19 | 2:00 rest
5 mins | 2:20 pace | r20 | 1:30 rest
2.5 mins | 2:15 pace | r21 | 1:00 rest

Nice, easy recovery meters on a 20-degree day in the garage. Set the drag to 115 and let my legs carry me through this one. 

Row Power Intervals 
10x 250m // 1:00 rest
🎯 60 seconds or less
Rate: 22 
DF 113

Warmup with some skill work (pick drill) then slowly build in rate across the 2k before hitting the main session. You'll do 10 intervals of 250m at r22 -- these won't be max efforts due to the low rate, but they are high effort with a slow recovery in between each stroke. Sit tall through the stroke, feel the drive in your legs. Don't start too fast and aim for consistent splits. 

CrossFit 260121 
Every minute on the minute for 8 minutes:
2 shoulder presses
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.

125-135-145-155 pounds

Then,
4 rounds for time of:
400-meter run*
12 shoulder presses

13:05 @ 80-pounds 

Subbed out 500m rows for the runs. Take the bar from the rack on the EMOM and build to a heavy double. Big breath in, hold it and brace your midline before the press. Slow breath out as you go overhead. Focus on smooth, excellent technique on the rower and hold a pace that allows you to pick the barbell up right away and keep the presses unbroken. 

Skeleton Crew Challenge - Workout 6
Time: 20 minutes, as follows:
5:00 easy (warmup)
4:00 moderate @ r24 (WATTS ~150)
3:00 easy 
2:00 moderate/hard @ r26 (WATTS ~170)
1:00 easy
5:00 hard (2:00 @ r24; 2:00 @ r26, 1:00 @ r28)

Used this a warmup for front squats today. Was interrupted with about seven minutes to go but got back on track quickly and tried to finish strong. 

CrossFit | 260120
Front Squat 3-3-3-3-3

135-155-165-175-185lbs

Take the bar from the rack, working up to a challenging load for 3 reps. Probably could have gone heavier, but happy with this number and being able to squat pain-free with my knee. 

Workout 87 - Festive Endeavor 
Warm up into Workout
5 X 2 Minute Intervals / 1 Minute Rest 
@ 20, 22, 24, 26, 28
 
Skill Piece 
5 X 1 Minute Intervals: 
Legs only powerful strokes into rowing @ 24
 
Workout
5 X 4 Minute Intervals / 2 Minutes Rest
The damper will change with each interval: 5 // 8 // 3 // 6 // 1

For the 'work' interval, the first minute will be done at r24. The next minute, we are going to drop our rate to r20 and for the final two minutes, bump up to r26. Intensity level needs to be moderate since we are doing five intervals. Sneaky volume today – between the warmup, skill work and actual workout, I logged 9000 meters. 

On the Concept 2:
Intervals of 4 mins, 3 mins, 2 mins, 1 min, 2 mins, 3 mins, 4 mins

2 mins rest between each 
Rates: 18-20-22-24-22-20-18

Row seven intervals in a pyramid of 4-3-2-1-2-3-4 minutes, with two minutes of rest in between each piece. Paddle lightly (or not) during the rest periods. Short on time so used the first interval as more of a warmup. Try to go faster on the back half. 

Jan 2024 CTC 
Row six intervals of 250m at 20 (or fewer) strokes per minute
Rest one minute
Record the 250m result for your slowest interval

Score: 2:00.0 (1st interval)

My initial plan was to do 2x4000 with :30 rest but pivoted to this short but powerful CTC. This should be a controlled max effort with the goal of keeping each interval above 200W. 

Then, work to a heavy snatch

Best lift was 145-pounds, but there was too much of a press-out at the top. Drop under the bar a bit to try and fix this. Best good lift was 140-pounds.