Row Intervals 
6 mins start @ r20 👆1-2 spm every min
5 mins start @ r22 👆 1-2 spm every min
4 mins start @ r24 👆 1-2 spm every min
3 mins start @ r26 👆 1-2 spm every min
2 mins start @ r28 👆 1-2 spm every min
1 min hold r30+ for the duration
Rest 1:45 between intervals

This is a DH workout called Rapid Descent.  Aim to get faster with each shorter interval. This was tough and had me breathing heavy throughout. 

Strength
4x4 Bench Press
3x20 Banded Triceps Extension (green rogue band)
185-205-215-225-pounds

Metcon
4 rounds for time of:
Row 500 meters in as few pulls as possible
After each row, perform half the number of GHD sit-ups for each pull taken. For example, if it takes 40 pulls to complete the row, complete 20 GHD sit-ups before starting the next round.
21-20-19-18 sit-ups

Took a minute or so between rounds so I could keep the power output high on the rower. Tried to reduce stroke rate each round while keeping a similar pace. Held all of the GHDs unbroken except for the first round. Happy with the power output at such a low rate/drag combo. 

CrossFit 260418 
5 rounds, each for time, of:
75-foot kettlebell front-rack carry
15 box jump-overs
75-foot kettlebell front-rack carry
Rest 2 minutes after each round.

35-lb kettlebells and a 20-inch box

2:01//1:50//1:50//1:39//1:42

I subbed step-ups to a 20-inch box because of my knees. A better sub would be jumping over a lower obstacle—something 12-16 inches high like the black and yellow tote in the garage which is 15 inches or the 100-pound sandbag. Carry was from garage door up the driveway to the tree in front yard and back. 

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

Legs were smoked from overhead squats yesterday. Nice and easy meters to flush out all the junk. 

CrossFit 260422

Overhead squat 8-8-8-8 reps
Then,
Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups
65-lb barbell and a 2-inch deficit

Strength: 65-75-85-95-pounds
Metcon: 7:54

Warmed up on the rower and then some targeted OHS prep with PVC and empty bar. Was intentionally conservative on the OHS because it has been a while since I did any overhead squatting. Followed the intermediate scaling for the WOD and challenged myself to finish one full round rather than AMRAP 6 as suggested. Keep your gaze and armpits forward while stretching the band like a rubber band. Try not to lean forward and keep the bar in line with your midfoot. Used the blue yoga blocks laid flat for deficit pushups. 

Workout 88 - RowErg - High-Water Mark  
Warm up into Workout
3 X 9 Minute Intervals / 3 Minute Rest 
 
Round 1: Warm Up to understand Format
Round 2: Practice Stroke Rates for Performance 
Round 3: Full Test
 
Format of each Interval:
2 Minutes Easy/Moderate Intensity 
1 Minute Maximum Intensity (Peak Watts) 
6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes.
 
High water mark was 288 WATTS on round 3 during the 1:00 MAX piece (r30). The goal is to generate max watts over the full minute while staying under control and then recover—while still rowing—to be able to hit that again towards the end of the 9:00 interval.

My calves and ankles were sore from jumping rope yesterday and I just wanted to get in a little movement and stretching. Did 10 rounds of 1:00 on/:30 easy on the rower right after a 2+ mile walk. Finished up with a lower body tune-up from Street Parking. 

2 rounds per side of:
30 second low lunge
30 second half split
60 second pigeon
2 minutes of calf smash *use the MWOD Supernova