Row Recovery

5 x 500m | 2 min rest

Easy, low-rate intervals today — just focused on flushing out the junk from yesterday's front squats and getting the body moving enough to stretch it out properly. Sometimes the best session is the one that sets you up for the next one. 

CrossFit 151009 
Front Squat 7-7-7-7-7 reps

95-135-150-160-165 pounds

Set the clock for 20 minutes and finished my last set with about 30 seconds to go. Bar was slipping from my fingers because of the humidity. Take the bar from the ground. Hip crease must drop below top of knee and athlete must stand to full extension of the knee and hip. I may have been able to make another jump, but this felt right for today-focus was on posture, staying upright while getting proper depth. 

ErgWars #1 

222m row - rest 2:00
222m row - rest 2:00
222m row - rest 2:00
222m row - rest 1:00
222m row - rest 1:00
222m row - rest 1:00
111m row
Scores: Intervals 1, 5 and 7 as well as total time. 

Pushed hard on the scored intervals but definitely let myself off the hook on the non-scored ones — the humidity was oppressive and I felt it. Send it on the final interval and don't be afraid to adjust your technique — don't come all the way up on the catch and focus more on the lean at the front.

Workout 55 - RowErg - Pendulum Conundrum PART A
9 x 1:40 on, :20 off (2 min rest after round 5)
Followed along with As The Flywheel Spins Workout 55 which put a twist on this workout with damper and rate change after each interval. Once you are nice and warm, you'll then set the damper to your choice and complete PART B. 

Workout 55 - RowErg - Pendulum Conundrum PART B
3,2,1...Go! - ErgZone Challenge S2E1 
321m @ r20
Score: Average Pace
DF 108 (4)

Screwed up the monitor for PART A and there were only 20 seconds rest programmed after round #5. Used the two mins rest to reprogram the monitor for the final four rounds. R30 with the damper at 9 was TOUGH! I usually train with drag at 100-110, so jumping to 200+ felt like rowing through concrete.  Instead of the TABATA portion for PART B, I went back to a short workout that focuses on MAX POWER at a low rate. Was having trouble holding r20 throughout but still a strong effort. 

Workout 34 - RowErg - Counter Clockwise

Warm Up: 
3 Minutes Easy @24
2 Minutes Moderate @24
1 Minute with Power Strokes @24
 
Workout: 
12 Minute Interval @24 SPM
First Minute take 2 Power Strokes 
Every Minute thereafter, add 2 additional Power Strokes
 
2 Minute REST
 
12 Minute Interval @24 SPM
First Minute take 24 Power Strokes
Every Minute thereafter, subtract 2 Power Strokes

Turn off your brain and just work during the early minutes of the second interval. It was so humid out in the garage this morning. The challenge here was to not let your pace fall off too much following the power strokes and try to get stronger as the number of power strokes decreases. 

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