Five rounds, not for time: 

5 deadlifts, increasing weight

15 butterfly abmat sit-ups

Used double overhand grip for the deadlifts, starting at 185 and adding 10 each set to finish at 225-pounds. Was short on time, so no warmup. Would have been better to hold 225 across all five sets. Sit-ups were unbroken—should have stuck with 20 reps each round. 

Rowing Warmup 
Duration: 4-3-2-1 minutes
Rate: 22-24-26-28

Used this a warmup for front squats today. Took a minute rest between each interval.

CrossFit | 260408
Front Squat 3-3-3-3-3

115-135-155-175-185lbs

Look back to 260120 to see your most recent 3-rep front squat. Took the bar from the ground each round-was only limited by my power clean. Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep. Took about 90 seconds between each lift. Next time start heavier.

Workout 55 - RowErg - Pendulum Conundrum 

As The Flywheel Spins Podcast 
9x1:40 on, :20 off (2 minute rest after round 5)
Note: This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:40/20 r...9'.

Once you are nice and warm, you'll then set the damper to your choice and complete the Tabata portion of the workout. My breathing was so ragged during the r28 and r30 work 🥵🥵. For Tabata intervals, choose a damper you want to experiment with. I kept the damper at 1 with a DF of 88 and was pleased with the power I was able to generate. 

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 
Technique Note: The Dollar Bill Trick and Rowing without Straps
 
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).

This was a fun one to row along with and the waves of 10-10-10 made the time go by very quickly. 

Test - Max Power
3x 20s max power//5mins recovery
2x 13mins recovery @ 55%

386//382//406 WATTS

True power is usually generated within 7-12 seconds, once you go past this stay strong for the duration. Looking for 2 numbers during effort, the MAXIMUM amount of power produced and the AVERAGE amount of power produced. Drag (88) was turned way down for this effort and I am pleased with the power I was able to generate at such a low drag. Goals were 100+ meters each round. 

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.