CrossFit 260204 

30-24-18 reps

Banded Good Mornings

AbMat Sit-ups

Row Calories

This should be a bit of a sprint. Do your best to keep the midline work unbroken and push the pace a bit on the row. Used the green band for the good mornings. Came out too conservative the first two rounds on the rower - everything should be around a 2:00 or faster split. 

Mid Rowing Intervals 
1000m @ 5k pace | Rest 1:30
1000m @ 5k pace | Rest 2:00
1000m @ 5k pace | Rest 2:30
500m @ 2k pace | Rest 1:00
500m @ 1k pace | done! 

No rate specifications. Big screwup on the second interval where I pulled up early and the monitor stopped with 1 meter to go 🤬 which bumped up my split time. That second 500 was torture - legs were so heavy and I hit the wall with about 100m to go. Fight through it and keep the lean and swing and try to increase your rate. 

World Rowing Series 2025 Challenge 1: Podium Power 
Row 213 meters as fast as possible 

Score: 42.2 seconds

No restrictions on rate or drag. Warmed up for about 20 minutes then turned the drag up a bit and got after it. Would have loved to come in at 40 seconds or faster but happy with this effort. Average rate was 33spm–shorten your stroke a bit to push your rate up even higher for an all-out sprint. 

Deadlift 
5-5-5-5-5
*Should be touch and go
*Posture and position always govern load

*Start at 65% of 1RM and increase with each set

Warmed up with 5 mins on the SkiErg - one min at each rate (r33-35-37-35-33) followed by 20 Frankenstein to SL Toe Touch. While I can close my eyes and find any rate on the rower, I found this to be much more of a challenge on the SkiErg. Found I was unable to hold for more than a few strokes at a time without going up or down in rate. Used the Rogue trap bar with high handles for deadlifts. Finished with a good number, but not much different than what I have been able to hit with standard bar or low handles. 

Warmup: DH 10-minute build (2166m) 

300 Dart Challenge 
Object: To row with a consistent stroke rate and power output
Number of Darts (strokes) : 300
Points: 50 points for a bull’s eye; 25, 10, and 5 points for next three rings.

Time: 12:31.0
Score: 13,730 (15,000 is perfect score) 
Distance: 2802m 

CrossFit 220814 

Bench Press 5-5-3-3-3-1-1-1-1 reps 

5s: 155 & 185 pounds

3s: 195-205-215 pounds

Singles: 225-235-245-250(f) pounds

Max output followed by long rest, work up to a near max effort. The 245-pound bar was a struggle and took everything I had to make the lift. As a result, I couldn't even get the 250# bar off my chest. Warmed up on the rower with a moderate effort.

Workout 65 - Ride The Wave
As The Flywheel Spins Podcast
Workout 65: (Active Recovery Workout) This rhythmic ride today will have us rolling through waves of intensity at a variety of different rates. Our focus is off of maximum power, but finding a different way to build up our stroke count.

Warm Up:
Easy Rowing without Straps @ 20 Strokes per Minute
Workout:
100 Strokes* @20
100 Strokes* @24
100 Strokes* @28
100 Strokes* @24/@28/@32

*Accumulating 100 strokes by 3 Rounds of 10 easy, 10 moderate, 10 hard; finish out the last 10 strokes easy. There is a brief rest period between each 100 strokes (~60-90 seconds).

Use Just Row and don't reset the monitor between intervals. Total distance includes warmup and cooldown.