CrossFit 251203
Complete as many rounds as possible in 15 minutes of:
400-meter run
30-second kettlebell front-rack hold

♀ 53-lb kettlebells
♂ 70-lb kettlebells

Today’s workout challenges your midline in a static hold. Static holds are often more difficult than dynamic movements because they require sustained muscle contraction with no relief, which limits blood flow and engages fewer muscle fibers than dynamic movements. Subbed 500m rows for the run and kept the rate/pace moderate so that I could go right into the holds. Transitions are key to a good score today. Held 44-pound KBs as that is the heaviest pair I have in the garage. I opted to complete 5 full rounds even if that meant going a bit past the 15-minute time cap #finishwhatyoustarted

Workout 28 – RowErg – The Escalator

As The Flywheel Spins Podcast

11-minute interval: steady state at 22 spm, building to 24 spm with power strokes

9-minute interval: 9 x 50 sec easy / 10 sec power

7-minute 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

The focus was on the change in rhythm at 24 spm: faster drive, slower recovery, and try not to be too lazy on the easy parts. The heat definitely made the easy segments drift slower, but I was happy with the max watts I could put out at a low drag.

Total distance: 7,728 meters

DF: 94

Four Minutes and a Funeral 
Row 1 minute
No rest
Row 3 minutes

1a: Total distance in first minute (286m)
1b: Total distance (1037m)

You cannot allow yourself to cruise at any point during this row. You will be tempted to slow down, but it is only four minutes - hang on and you can rest afterwards. 

Rowing
Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v2000m/3:00r...
2000m
3:00 rest
1500m 
3:00 rest
1000m
3:00 rest
500m 
3:00 rest

With the super high temps this week, I want to be mindful of pushing too hard. Kept these at r18 and held a moderate intensity. A good target today would be 2k plus 20 (2:16.7), especially with the longer rest periods. 

Rowvember 2025 Day 14
2 Rounds
1000m @ r18 (2k plus 20)
1000m @ r16 (2k plus 22)
1000m @ r20 (2k plus 18)
Rest 2:00 after first round

Some low rate rowing out in the garage on a hot and humid afternoon. Low rates reward patience and connection more than anything else. The cue I kept coming back to today—pour water, don't splash it. Constant flow through every part of the stroke. No pausing at the finish. No rushing the catch. Just one smooth continuous movement, over and over. Did not bother with the pace targets today.

Row Series X - Event 2 - No Time To Die 
Row 6000m
600m splits
No Rest

Scores: 
2A: Fastest 600m (2:35.2 #9)
2B: Slowest 600m (2:43.6 #1)

Rowed along with ATFS podcast episode #19 to keep me engaged as motivation was lacking. The format there is to alternate between recovery at r20, tempo at r24 and rhythm at r28 so each 600m split was a little different. 

Workout 69 - RowErg - Your 24
Warm Up:
2 Minutes Easy @22 then,
10 Minutes Easy @24

At the top of each Minute, Row 10 Hard Strokes @24
 
Workout:
Five 4 Minute Intervals
Row 350m @24 Hard
Recovery Row @24 to finish the interval
No Rest between Intervals 

Was between 1:58 and 2:05 for the HARD portions. RECOVERY was just that, kept things low and slow. The only objective was to hold a 24 stroke rate. Define your endpoints at the catch and the drive.