Row Conditioning
Running Clock...
On the 3:00 x 3
25 Calorie Row (109 df)
On the 2:00 x 3
20 Calorie Row (109 df)
On the 1:00 x 3
15 Calorie Row (133 df)

Round (25 Calories)	Time	Distance
1	1:20.8	353m
2	1:21.5	355m
3	1:19.1	349m

 

Round (20 Calories)	Time	Distance
1	0:59.1	269m
2	0:58.5	268m
3	0:59.4	269m

 

Round (15 Calories)	Time	Distance
1	0:41.3	194m
2	0:42.7	197m
3	0:42.0	195m

A: 3 Rounds
500m row
25 v-ups
25 back extensions

Broke v-ups and back extensions at 13/12 for each round. Row times below:

Round	Time
1	1:52.5
2	1:50.5
3	1:51.0

B: Row'd Royalty 2017 Workout 1
3 Rounds of 500m Row / 3 Minute Rest

• 17.1A Fastest 500m Time
• 17.1B Slowest 500m Time
• 17.1C Total Rowing Time

Notes: The plan was to go H.A.M. on the first round, +2 seconds on the second round and hold on to what I can for the last round. Wanted to keep everything under 1:50.0.

Round	Time
1	1:46.3
2	1:49.1
3	1:50.1

A: 150 calories assault bike
B: EMOM 15:
(3) deadlifts

• 1st (5) minutes @ 249lbs
• 2nd (5) minutes @ 269lbs
• 3rd (5) minutes @ 284lbs 

Zeus
10 rounds:
100m row*
1:00 rest

*rate must be below 30 spm

Notes: 100m row, all from a standing start (stopped flywheel) and all at a rate BELOW 30 strokes per minute. This workout rewards pure power and distance per stroke. Rest 1 minute between efforts and note average split and stroke rate during the workout.

Average Split: 1:49.4/500m
Average Stroke Rate: 1:49.4

The first two rounds were done with 164 DF (damper 7); increased the drag to 209 (damper 10) for remainder of workout.

Alpha Challenge: 3 attempts to row 100m in under 17 seconds with 1 minute rest between

Notes: To achieve this you'll need to hold a 1:25 pace.

Total Time	Pace Per 500m	Stroke Rate
18.8	1:34.0	38
18.2	1:31.0	43
18.3	1:31.5	46

Row Series II - Event 4 - Light The Fuse
Row 100m, Rest 30 seconds
Row 200m, Rest 30 seconds
Row 300m, Rest 30 seconds
Row 400m, Rest 30 seconds
Row 500m, Rest 30 seconds
Row 2,000m                          

Scores are:
A) Time for 2,000m
B) Total time

A: 8:21.3
B: 14:27.0

This was made much more difficult by all of the work from yesterday. The 2K was a struggle. Drag was set to 125, should have gone even lower, maybe 111 or so.

Row'd Royalty 18.2
The Dark Horse 500
100m + 500m, no rest.
Score is: 500m time

Monitor Setup: Intervals Variable –>
> Round 1: Set Distance: 100m, Rest 0:00,
> Round 2: Set Distance: 500m, Rest 0:00

Notes: This is a PR by .1 second, but not sure if it can be counted since it was from a rolling start.

Row Series III - Event 2 - Deep Blue Sea 

Row 3,750m
Rest 2 minutes
Row 1,250m

Scores:
2A: 3,750m time
2B: 1,250m time

Notes: My goal going into this was to hold a 2:00/500m pace throughout which would put me at 20 minutes for the entire 5K. I think I can hold that 2:03 pace for the entirety which would translate to 20:30 for the 5K which would be over a minute better than my current 5K PB.

Conditioning
“Flight Simulator”
For Time: Unbroken sets of Double Unders (subbed singles with HADES rope)
10-20-30-40-50-60-70-80-90-100-90-80-70-60-50-40-30-20-10 reps

You MUST stop in between sets (the rope must stop).
Once you miss at one level three times in a row, work back down the ladder.

Notes: Did this with the Hades weighted rope.

20:00

Per Crossfit Endurance
Lactate Shuffle
Bike 5:00 on, 2:30 off, 6:00 on 3:00 off, 7:00 on, done.
-used Assault Bike
-all out efforts while the clock is on
-score by total distance

Distance: 10.6km

Notes: This is 18 minutes of work...no holding back.

DB Bench Press 8-8-8-8-8
70-75-80-85-90lbs

1500m row
1 minute rest
500m row
*Pace: Test 2K pace (1:55)

Notes: I initially sat down to row 100 calories, but as I got close to 100, I noticed I was right around the 1500m mark so I changed from 100 cals/100 situps to the above workout. Because of this, I did not hold my target pace for the 1500m effort.

1500m: 6:08
500m: 1:57

9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Record total meters, best/worst split.

15:00 minutes
3727 meters rowed
Best Split: 1:58.7
Worst Split: 2:02.5

MIDLINE:
4 Rounds Not For Time:
1 Mile Assault Bike
25 Ab Mat Sit-ups

Notes: The standard sit-up uses an AbMat. Placing the AbMat under the lumbar curve allows for a contraction of the abdominal muscles from full extension (when spine is arched or extended 15-30 degrees) to full flexion (when the lower back comes off the floor and spine is about 30 degrees from the floor).

Row Series 2017 - Event 4 Random Pandemonium
Row 1111 meters, Rest 4 minutes
Row 333 meters, Rest 1 minute
Row 444 meters, Rest 1 minute
Row 555 meters, Rest 1 minute
Row 666 meters

Scores are:
A) Total Time (excluding rest) 12:26.6
B) 1111m Time 4:26.2

Distance	Time	Pace
1111m	4:26.2	1:59.8
333m	1:16.5	1:54.8
444m	1:46.4	1:59.8
555m	2:15.0	2:01.6
666m	2:42.5	2:01.9