5 rounds of:
10 box step-ups 18" with 35lbs DBs
20 calorie row
...
Weighted Dips 3-2-2-1-1-1
25-25-25-45-70-70lbs

Notes: Should have gone with heavier DB at this height or taller box at this weight. Tried to really send it on the rower -- most rounds were in the 1300 cals/hr range, last round was 1600.

For Time: 

21 back squats

42 ghd situps

15 back squats

30 ghd situps

09 back squats

18 ghd situps

RX: 225/155

Notes: I used 185 for this workout. Notes suggested to scale the load if unable to do first 21 reps in less than 3 sets or under 2:30. I thought this was doable, but may be too challenging at 225. 

1-2-3-4-5-6-7-8-9-10 reps of:

Single arm KB overhead squats

Lateral burpees, jumping over KB

Notes: Used 44lb KB for the OHS. This was torture as my heart rate went up and stayed up. The standard of having to jump over the KB ensured you were getting almost 6" per jump which only added to the misery. 

Bike 10,000 meters
-Assault Bike

Notes: This was a slower recovery ride done on a cold Thanksgiving day - kept average watts just north of 200 while watching The Office.

15 Rounds
3 Deadlift @ 155 - used Fat Gripz
Farmer's Carry 40 yards as heavy as possible (65s)
*For famer's carry walk out 20 yards and back 20 yards

Bye, bye grip...

Midline
5X 12+:10 Hollow Rocks+Hollow Hold

Aerobic Capacity + Midline
For Time:
5,000 Meter Assault Bike
Every 1,000 Meters, complete a :45 Second D-Ball Hold (100) at belly level.

Note: I treated this as more of a recovery effort from yesterday's squats. Held 220+ average watts on the bike and allowed for :10-:15 transition between bike and sandbag.

Row Series VI - Event 3 
Golden Arrow

13 Rounds:
Row 130m
Rest 90 seconds

Scores:
3A: First 130m time (0:25.2)
3B: Total time (5:42.2)

Body Armor
3 Sets:
30 banded pull-aparts
30 banded push powns
30 straight leg sit-ups, with abmat

50-40-30-20-10 reps:
calories, SkiErg
straight-leg sit-ups

Silverback Primer
3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')

Notes: Used single 35 lb KB in opposite arm of leg that was stepping up to 18" box

Back Squat
Build to Heavy Set of 5

This will be our percentage point for our following squat waves, starting next week.

Notes: Best set was 275lbs

Conditioning
"Taco Bell"
AMRAP 9:
35 Double Unders (2X singles)
25 Air Squats
15 Kettlebell Swings (35)

Notes: Finished four full rounds; used 35lb KB and RX

Handstand Work
3 rounds for max reps:
0:30 handstand hold followed immediately by max rep set of handstand push-ups
Rest 2 minutes

Notes: 6-5-4 reps of handstand push-ups

2016 Team Series Event 3 

Notes: Row was done at a 1:58.0/500m pace. Covered 1271m in the five minutes. Used a pair of 35lb KB for the push press. Due to equipment setup, I programmed a 30 second rest between rowing and the push presses.

Calories: 86
Push Presses: 71

Recovery Row 

10 minutes continuous:
4:00 @ r24
3:00 @ r26
2:00 @ r28
1:00 @ r30

PACING: 
Start at 2K PB pace +12-14 seconds
Increase pace at least -2 seconds with each rate increase.
2K PB = 1:56.6

Notes: We love a good stroke rate ladder, and this one does not disappoint. Don't be in a rush early. Stay patient, and build throughout. I had not read this instruction and instead tried to find a comfortable, yet challenging pace I could maintain for the whole 10 minutes.

Row Series VI - Event 2 - The Ghan

Row 4321m

Rest 30 seconds

Row 1234m 

Scores: 

2A: 4321m time: 21:33.4

2B: Total time: 29:04.4

Notes: This was AWFUL. I knew from the start I did not have it. I stopped multiple times to go to the towel or stand up and shake out arms/legs. Pace was 2:36.8/500m 💀

A: Every :30 seconds for 10 minutes:

(1) Hang Power Snatch @ 165lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 165lbs. If you cannot do 165lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Finished all (20) reps @ 135lbs

Notes: Invest time in a proper warmup and scale up to 145 or even 150 next time out.

B: #WallSitWednesday
4 Rounds
1:00 wall-sit (hands on head)
10 single arm kb ohs (44)
:30 wall-sit with 25lb plate

Workout 8 - RowErg - The Power Pyramid

As The Flywheel Spins Podcast 

13 X 2:00 Work Intervals with no Rest in between

2:00/1:45/1:30/1:15/1:00/:45/:30/:45/1:00/1:15/1:30/1:45/2:00

Each 2 Minute interval that passes, we will increase the amount of rest by :15 Seconds, until we reach the interval with :30 Seconds of work.  At that point we will gradually decrease the amount of rest each interval by :15 Seconds until we get back to a 2:00 work interval.  As the time of work decreases, we will work to increase the amount of power (in watts).

Notes:  I messed this one up and did just one set at :30 - the workout is supposed to be 14 2:00 intervals. Treated the first two intervals as more of a warm-up -- need to be more intentional of warming up as time allows.

Total Distance: 4185m
Total Time: 17:00
Pace/500m: 2:01.8
DF = 101

2018 Team Series Event 6
2 rounds for time of:
50-cal. row
25 handstand push-ups

Notes: No time kept. Row was held at or just under 1000 calories per hour.

Row Time	Handstand Pushups
3:06	13 & 12
3:02	10 & 8 & 7

Body Armor

3 Sets:

30 banded pull-aparts

30 banded push powns

30 straight leg sit-ups, with abmat

Notes: Used red mini-band for both. BPU were one arm at a time -- 15 reps per arm, then switch.

Recovery Bike

10:00 Effort

Mins 1&2: Light (50+ RPM)

Mins 3&4: Moderate (60+ RPM)

Mins 5&6: Moderate/Fast (65+ RPM)

Mins 7&8: Moderate

Mins 9&10: Light

10-round Tabata squat
   Then, 3 attempts at max handstand hold

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top. Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.

Post number of squats completed, and time for each of the handstand attempts.

Notes: This brutal coming out of the hole on each rest period. I put up a big number the first round then quickly devolved, having to shake out my legs for a quick second or two before getting started again. Best round was 18 and worst was 8 reps.

Squats: 107 reps
H1: 0:60
H2: 0:50
H3: 0:60

Workout 20 - RowErg - Four Squared For Power

As The Flywheel Spins Podcast 

Reaching into the depths of our potential through 16 effective one minute intervals. Hard work pays off...exponentially. 

Workout (32 minutes):

16 x 1 minute of work intervals

(1 minute rest in between)

Set 1: 4 intervals @ 22 s/m

Set 2: 4 intervals @ 24 s/m

Set 3: 4 intervals @ 26 s/m

Set 4: 4 intervals @ 28 s/m

Notes: We will dial in our comfort with the new stroke rate. The last 3 intervals of each set, we aim to maximize the number of calories we can accumulate in that minute. The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout. (Effort is an 8 or 9 on the RPE scale. I found it tougher to hold the lower stroke rates. Didn't even come close to hitting the intended stimulus for this workout.

Tuesday 180612
Intermediate Option
7 2-minute rounds of:
16-cal. row
Max rep straight leg sit-ups, with abmat

15-14-16-10-10-10-18 = 93 sit-ups

Notes: Held about 1250-1300 cals per round, which is about 3 seconds per calorie. Each round was done in about :45 seconds and 205-215 meters. Damper set to 6 with a 118 drag.

2 x 2000 meters rate capped at 20 s/m

Stroke Rate: 20

Damper: 4

Drag Factor: 108

Notes: Set the monitor to display force curve - goal is to have line look like a gumdrop. As you increase the intensity, slow down the recovery to hold the same stroke rate. Took 5 minutes rest between efforts. 

Skill Conditioning
For Time (10 minute cap):
8 Single Arm KB Overhead Squats -- alternate arms each round (53lbs)
3-6-9-12-15-18-21: Strict Handstand Push-ups

Finished 5 handstand push-ups in the round of 15

Row Series VI - Event 1 - Bullet 

 

Row 750m, rest 2:00 minutes
Row 250m, rest 2:00 minutes
Row 750m, rest 2:00 minutes
Row 250m, rest 2:00 minutes
Row 750m, rest 2:00 minutes
Row 250m

Scores:
1A: Slowest 750m time (2:58.6)
1B: Slowest 250m time (0:53.1)

Sunday 181104
Shoulder press 3-3-3-3-3-3-3 reps

135-145-155-165-175-185(2)-180(2)

then,

3 attempts at max frog stand hold

Complete 10 rounds:
3 DB Snatches @ 70lbs
10 Evil Wheels

Note: Alternate arms between rounds

5 rounds, not for time of:
Row 500 meters
135-lb. bench presses, 15 reps

Notes: Goal was to go unbroken on bench and I did not want to sandbag the row to accomplish this, so I allowed for a minute or two of rest between rounds. Was consistent on the rower with all rounds within two seconds of each other.

Fastest 500: 1:54.1
Slowest 500: 1:55.9

Saturday 181124
Intermediate Option
8 rounds for time of:
8 burpees
15 straight leg sit-ups

Notes: Workout as written was seven rounds, but I spent some time talking to Bob between rounds 2 & 3, so I added an eighth round to keep the intensity high. This gymnastics couplet is meant to be performed at high intensity. The goal should be to complete each round in fewer than 2 minutes.

From Crossfit Football: E Caf

Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least (3000/2500) meters

Post total meters rowed and if any penalties were assessed.

2588 meters rowed

Notes: Opted to make this effort a series of rate-capped sprints while testing different damper settings as below. Target was 250+m at 24 s/m. Was able to sit on 24 for all but @8, @2 and @1.

Damper	DF	Pace	Meters
10	170	1:56.2	258
8	150	1:55.8	259
6	119	1:56.7	257
4	98	1:57.6	255
2	79	1:58.1	254
1	71	1:57.6	255
3	87	1:56.2	258
5	108	1:55.3	260
7	132	1:53.2	265
9	163	1:52.7	266

Wednesday 180418
Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
10 push-ups
20 sit-ups
30-cal. row

Notes: Kept the row around 1100 cals/hour which works out to about 1:55 pace/500. Rounds were about 440m per.

Finished 5 full rounds + 3 cals on the rower

Recovery Bike
10km assault bike

Notes: Kept watts around 200 and pace at 52rpm while watching an episode of The Office.

Raise Your 20

Segment 1: 8x :20/:10 @ 28 s/m

~2.5 minute BREAK

Segment 2: 4x :40/:20 @ 28 s/m

~2.5 minute BREAK

Segment 3: 2x :60/:30 @ 28 s/m 

Done! 

Notes: Aim to hold a 28 stroke rate for all of our sprints today. We will capture power in the first segment and meet the challenge of lengthening our ability to hold that power just a little longer through the remaining segments. Consider the intervals at somewhere between 8-9 on the RPE scale. 

I did not see the note about 28 s/m - instead focused on hitting 90 meters every 20 seconds. This would be good to try again at 28 -- as shown below, I was at a higher stroke rate for all intervals. 

Midline
3 Rounds
30 GHD sit-ups
25 back extensions 

A: Bench Press
10-5-3-1-1-1-3-5-10 reps

145-195-215-235-255-275(fail)-235-215-185lbs

Notes: Regional standards for the bench press state that barbell must make contact with the chest. The athlete's feet must remain in contact with the floor and the athlete's glutes must remain in contact with the bench for the duration of the rep. Was able to lock out the 275 bar, but my butt came off bench and spotter was used for a little assistance so no rep.

B: Every 2 minutes for 5 rounds complete:
Row 300m

Try to go faster each round.
Damper 5, DF = 116

5x300m/1:00r between