March 2026 C2CTC 
5000m Row

Legs were sore and I was short on time, so kept this relatively easy. This should be a strictly aerobic session. Feels like a 4–5 out of 10 effort; conversational pace. My goal was to be at or around 23 minutes for this one. 

Workout 51 - RowErg - Feed Your Hunger
This stamina sandwich will fuel your fire.  With two hard efforts to endure on either side of a set of consistent intervals, this is bound to satisfy your craving.
 
Warm Up:
Gradually build in Power
1 Minute @20
1 Minute @22
1 Minute @24
1 Minute @26
 
Workout:
2 Minutes Steady Pace @24
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
2 Minute Rest
8 Rounds of Consistent Hard Effort
45 Seconds Work @26 with 15 Seconds Rest
2 Minutes Rest
2 Minutes Steady Pace* @24
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
*Starting Pace a little more challenging than before

Opened with average warmup pace (2:20) on the first interval and 2:19 for the second. The 'hard' efforts were done around 2:01-2:03. 

Workout 24 - RowErg - Warm Up? Workout? Your Call 
Warmup:
Rate Building Ladder
Every minute increase the stroke rate and in addition gradually build in intensity
Stroke Rates: 16/17/18/19/20/22/24/26/28/30
  
Power 20s
Take the majority of these 6 minutes at an easy pace.  There will be 3 intervals of 20 power strokes taken randomly throughout.  We will hold our stroke rate steady at a 24.
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
2 Minutes Rest
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
Workout:
300m TT

Stroke got longer as time went on and my rate dropped on the back half. Still kept it pretty consistent although I would have liked to rate a bit higher during that last 100m.  

Strength—Bench Press 
75% x5 (191lbs) 190lbs
85% x3 (216lbs) 215lbs
95% x1 plus (242lbs) 240lbs

All reps went up easy. Got two reps on the 95% and failed the third.

Metcon—EMOM 6 for 24 mins
24 S KB box step-ups @ 26lbs
18 bench press @ 115lbs

Split reps on the step-ups. Each round was done in 3 mins or less. Metcon was written with a 400m run after the bench which I did not include. Without the run, should have done as E4MOM for 16 instead.

Workout 32 - RowErg - In Sync 
Warm Up:
10 Rounds of...
45 Seconds of Easy Rowing @22 SPM 

15 Seconds of Power at Increasing SPMs*
*2 Rounds @22, 2 Rounds @24, 2 Rounds @26, 2 Rounds @28, 2 Rounds @30

Workout:
4 Rounds...
2 Minutes @24 Easy
1 Minute @24 Hard
30 Seconds Hard Speed Burst at Increasing SPMs*
30 Seconds REST
*Round 1 @26, Round 2 @28, Round 3 @30, Round 4 @32

Focus on maintaining length when increasing the stroke rate. Don't compromise the order of operations or shorten your stroke just to hit those r30 or r32 strokes. 

Workout 10: In It For Forty Minutes 

40:00 minutes continuous rowing

We’ll start with a rate climb warm-up, gradually building up both your stroke rate and power. The goal is to settle into your “comfort zone” pace—rowing at 24 spm. This is where you’ll spend most of the workout, maintaining a steady effort. Aim for a 5-6 RPE here. You should feel challenged, but able to sustain the pace. Throughout the workout, you’ll hit twelve 30-second intervals at a higher intensity and a faster stroke rate of 28 spm. These bursts are designed to push you into your “threshold zone.” Target an 8.5 RPE. You’ll be working hard, but each interval is short and manageable. The first and last eight minutes are used to warm-up and cooldown with the middle three intervals comprised of the sprints every two minutes. 

CrossFit 260320

Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps

75-85-95-105-110-115-120-125-130-135(1+f)

Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up. Failed the second rep of 135, otherwise everything was going up smooth.