Workout 26 - RowErg - Row 500 
No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes.  
 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24 Damper 4 Drag 114)
 
30 Strokes Off / 10 Strokes On
25 Strokes Off / 15 Strokes On
20 Strokes Off / 20 Strokes On 
15 Strokes Off / 25 Strokes On
10 Strokes Off / 30 Strokes On
 
Segment 2: (100 Strokes @26 Damper 5 Drag 130)
 
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22 Damper 6 Drag 143)
 
1 On / 1 Off
2 On / 2 Off
3 On / 3 Off...
10 On / 10 Off
9 On / 9 Off
8 On / 8 Off
7 On / 7 Off...
1 On / 1 Off

Crossfit | 190616
2-minute handstand hold on the wall
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on matador (dip bars)
Row 500 m

This took me about 20 minutes to complete. The rowers were in bad shape and needed to be cleaned out in the worst way. Held each row between 2:15-2:17. HSH broken into four sets, the plank broken into three and the support hold took six sets to complete. 

Workout 4 - RowErg - Short and Spicy 
Row Intervals 
9 x 1:40 steady state, :20 of power (2 minute rest after round 5)
Rate: 25
Pace: Moderate with bursts of power during the :20 rest
DF: 116

Start at a moderate-to-easy pace and negative split throughout finishing with something that is moderate-to-hard at this rate. You'll need to go by feel during the :20 power periods as you won't be able to see any data on the PM5. It is eight strokes and I was dropping down around 2:05 split during these periods. 

Skeleton Crew Challenge Day 1  
RowErg
9:00 steady interval
Increase rate OT3M (20, 22 & 24)

3 rounds of 3:00 work // 2:00 rest
r24 across all intervals with increasing power

9 rounds of 1:00 work/ 1:00 rest
r26 across all intervals - maintain and #lastfast 

Didn't want to push myself too hard today as I have been suffering from bad allergies all week which made it more difficult to breathe out in the garage this morning. 

Workout 65 - Ride The Wave 
As The Flywheel Spins Podcast
Workout 65: (Active Recovery Workout) This rhythmic ride today will have us rolling through waves of intensity at a variety of different rates.  Our focus is off of maximum power, but finding a different way to build up our stroke count. 
 
Warm Up:
Easy Rowing without Straps @ 20 Strokes per Minute 
Technique Note: The Dollar Bill Trick and Rowing without Straps
 
Workout:
100 Strokes* @20 
100 Strokes* @24
100 Strokes* @28
100 Strokes* @24/@28/@32
*Accumulating 100 strokes by 3 Rounds of 10 easy, 10 moderate, 10 hard; finish out the last 10 strokes easy. There is a brief rest period between each 100 strokes (~60-90 seconds).

This was a fun one to row along with and the waves of 10-10-10 made the time go by very quickly. Paying attention to the overall stroke count really helped me dial in at these different rates.

300 Dart Challenge 
Object: To row with a consistent stroke rate and power output
Number of Darts (strokes) : 300
Points: 50 points for a bull’s eye; 25, 10, and 5 points for next three rings.

Time: 12:40.1
Score: 14,325 (15,000 is perfect score)
Distance: 2815m

The dart game challenges you to be consistent in pace and stroke. Was just 25 points off my personal best. The plan was to keep a stroke rate at 22 but I just went where the row wanted to take me. Put in a 10-minute guided warmup beforehand.  

Workout 81 - RowErg - The Brave, The Mighty and The Wise 
6x 4mins // 1 min rest
Interval 1: Warmup
Interval 2: Power 5 @ top of each minute
Interval 3: Power 10 @ top of each minute
Interval 4: Full Power
Interval 5: Power 10 @ top of each minute
Interval 6: Power 5 @ top of each minute

Nice little push on a beautiful afternoon. Really push to get to get 1000m during the test interval.  Power work is r26 and off-work is r22-24.