15 Rounds of:

5 Bench Press…135

5 Power Clean…115

10 cal Run*

Pulled this from CrossFit Explode archives. Fast walk (5+ mph) on the Woodway Curve treadmill. The calories were ticking by faster than expected, so I bumped up to 15 calories per round. For the last two rounds, someone jumped on the treadmill, so I switched to the SkiErg for 8 calories instead. The weights felt manageable throughout—never in doubt—but don’t underestimate the volume: you’ll hit 75 reps of each lift by the end. This workout is a grind, so pace yourself and focus on consistent movement. 

Workout 92 - RowErg - Free Energy 
5 rounds of 6:00 work // 2:00 rest
Interval 1: 20 - 20 - 20 - 20 - 20 - 20
Interval 2: 20 - 24 - 20 - 20 - 24 - 20
Interval 3: 20 - 24 - 28 - 20 - 24 - 20
Interval 4: 20 - 24 - 20 - 20 - 24 - 28
Interval 5: 20 - 24 - 28 - 20 - 24 - 28

Focus should be locking into designated stroke rate and allowing the change in rate to dictate any increase in speed. Hold the same intensity at each rate but feel the 'free' energy you get from increasing the rate. 

Workout 28 - RowErg - The Escalator 
As The Flywheel Spins Podcast 
11 Minute Interval (Steady State @22 Rate, building to @24, adding Power Strokes)
9 Minute Interval (9 x 50 sec Easy, 10 sec Power)
7 Min Interval (7 x 40 sec Easy, 20 sec Power)
5 Minute Interval (5 x 30 sec Easy, 30 sec Power)
3 Minute Interval (3 x 20 sec Easy, 40 sec Power)
1 Minute Interval (1 x 10 sec Easy, 50 sec Power)
1 Minute Rest Between Intervals

Focus was on the change in ratio at r24 between 'easy' and 'power' - drive speed is faster and recovery slows down - it is no longer a 1:1, instead closer to 1:2. It can be tempting to get lazy during the 'easy' intervals - don't let the rate slip and keep your pace below 2:30. Held the 'power' intervals a nudge faster than 5K pace. 

Total Distance: 7757 meters
DF: 101

20 Minute Recovery Row 
Time: 20 minutes
Rate: 20-21
DF: 93

Went into the garage cold at 530P and just wanted to log some easy meters. Watched The Five while not really paying attention to my split. 

CrossFit 251007 

50 back extensions
1000-meter row
25 back extensions
500-meter row

11:04.1

Get ready to find your posterior chain muscles today. On each row — especially the final one — don’t hold anything back. Push the pace faster than you want to. 

CrossFit 260207 
Split jerk 3-3-3-1-1-1-1 reps
3s: 145-165-175
5s: 185-195-205-215(f)

Today is an opportunity to go heavy on a lift we don't see too often. Increase the loading in the warm-up to something challenging and start there. I made the lift at 215, but had to push to lock out when I caught the bar in the split position. Elbows should be out slightly in front of the bar. 

Row Conditioning 
3x3mins // rest 1min 

rate 24-26
2k plus 14; get faster 
then,
300m for time

Low drag, high rate sprint to close things out - very happy with this time. 

The Perfect PM Memory Screen 
5 sets of 500m // 2 mins rest

The catch here is that all intervals need to be at the same pace and rate to create what is considered a *perfect* screen. Set my goals after finishing the first interval. Just missed that perfect screen, but was pleased with this power output at low rate and low drag. Continue to paddle lightly during rest periods.