Workout 12 - RowErg - Can You Hang?
5 Min Interval @ Moderate Pace (X*)
2 Min REST
4 Min Interval @ Calculated Goal (X-5)
1 Min REST
3 Min Interval @ Calculated Goal (X-10)
1 Min REST
2 Min Interval @ Calculated Goal (X-15)
1 Min REST
1 Min Interval @ Calculated Goal (X-20)
 
*X represents your average split for the duration of the 5 minute interval. Your goals for the remainder of the intervals will be based off of this average split. Hold your stroke rate between 24 and 28. Be aggressive with your pacing. Breathing was tough, especially in the cold garage. 

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. 

Began a workout of 50.40.30 calories on SkiErg and RowErg, but my arms were smoked after round of 50 cals and I bailed during that second Ski. Muscular endurance for the SkiErg is definitely not there. Next time out  

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.