Thursday 200116
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc...

♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.

12+8 burpee box jump-overs

Notes: Women's RX standards with step-ups. Was quickly breathing heavy on this one. These two movements are deceptive -- similar to the burpee and thruster combo that has punished me in the past.

“Steady Betty”
4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s KB Romanian Deadlifts, :20s Rest
:40s PVC OHS Hold, :20s Rest
:40s Wall-Sit, 1:20 Rest

Notes: Pulled this from COMPTRAIN Home Gym (3.29.2020). I read this incorrectly and rested 120 seconds instead of 1 minute and 20 seconds at the end of each round. Used 10lb plate for the hollow holds and 44lb KB for RDLs.  As written, athlete should perform single arm OHS hold (left and then right) for the last two exercises. The KB and DBs I have in the garage are too heavy for this, so I subbed the PVC hold and wall sit (with hands on head).

15 minute AMRAP
3-6-9... handstand push-ups
15 sit-ups between sets

15+0 sit-ups

Notes: The handstand push-ups felt surprisingly good. Was cautious and wore my Rogue wraps, but was able to go finish through the round of 12 unbroken.

On the 3:00 start, for 10 rounds:
15 calorie assault bike
3 deadlifts or sandbag cleans

Notes: The goal is to go straight into the deadlifts after the 15 cals. Work on controlling your breathing and rhythm. Used 225lb barbell for deadlifts, finishing each set with about 1:41-1:45 remaining on the clock. Averaged around 350W on the bike which worked out to 1 calorie every 4 seconds.

3 rounds of:
21 plate ground to overhead
Bike 1000 meters
Plank hold for time equal to bike time

Notes: Bike was 1:38-1:39-1:37 each round. I thought these were going to be unbroken planks, but my midline had other ideas. Used 35lb Rogue plate for G20H.

6 minute AMRAP
slam ball step-ups 2-4-6-8...
20 singles after each set
-Rest 2 Minutes-
6 minute AMRAP
slam balls 2-4-6-8...
20 singles after each set
...
1: 176 reps (12+14 step-ups)
2: 201 reps (14+5 ball slams)

Notes: Used 20-inch box and 25-pound slam ball.

“Randy”
75-pound Power Snatch, 75 reps for time.

5:52

As Rx'd at No Excuses.

Note: I did not stick to a particular strategy going into this. My left wrist has been sore the last few weeks whenever I tried to do cleans or front squats so I did not have any expectations. Wore Rogue wrist wraps and gloves to help keep things stable. This did not feel fast, but it was only six seconds slower than my best previous Randy time.

Took this WOD from CompTrain home gym Monday 3.23.2020. Start with two reps of each and continue to add 2 reps to each movement per round.  Held 45-pound plate across chest for the squats.

Finished the round of 10s and 5 sandbag cleans into the next round.

2 Rounds
80 heavy rope singles
40 plate ground to overhead (25)

6:57

Monday 181119

Deadlift 5-5-5-5-5 reps

255-275-295-305(4)-315(2)

Notes: Ideally, each set will be as heavy as possible for 5 reps. Was disappointed to only get two reps on the last set, but my legs were still hurting from the squats on Friday and I didn’t have the leg drive needed to finish the set of 5. 

'Doctor's Orders' courtesy of @assaultfitness

3 RFT: 

50 air squats

35 push-ups*

15 calories, assault bike

*Scaled to 25 push-ups per round

13:51

Buy-In:
50 Calorie Assault Bike

100-80-6-40-20-10:
Heavy Rope Singles
30-25-20-15-10:
Straight Leg Sit-ups

Cash-Out:
50 Calorie Assault Bike

No gaming - this is a test of pure effort so if you can walk at the end you didn't go hard enough!!! RPMs should be in the 90s during each interval.

1 Minute of each:
Slam ball overhead press, max reps
Straight leg situps, max reps
Assault bike, max calories

Rest 3 minutes, repeat.
Rest 3 minutes, repeat.

Notes: Used slam ball instead of dumbbell push press since the 50s were a little heavy to use for the whole minute. Pushed hard on the bike -- average watts at around 440W which worked out to about 18 calories each minute.

From Crossfit Mayhem
10 Rounds
3 sandbag cleans (100)
100ft sand bag carry
-rest 1:1-

Notes: I carried the sandbag from garage door to mailbox for each 100ft carry.

With the Y closed for a couple of weeks due to coronavirus concerns, I am moving my workouts to No Excuses aka my garage gym. This will be good to add some variety to my training as I have been extremely biased towards rowing the last few months. Took this little garage piece from @alexanderson29 on Instagram. 

5 rounds: 

14 calorie assault bike

7 deadlifts 

7 slam balls 

7 shoulder to overhead

Used 50lb dumbbells for the deadlifts and 65lb barbell for the strict press. Assault bike was between 0:59 and 1:01 each round (avg watts were 330-340). Paced this at about 75% sustained effort throughout. The goal was to be capable of continuous work the entire time without any prolonged periods of rest. To build capacity, we must start long and slow and progress to short and fast with varying types of muscle contractions. 

 

Bike 10,000 meters 

10K Assault Bike

 

Assault Bike

17:50 

Treated this as more of a recovery ride while watching The Office. Rather than waiting until final 1500-2000m to start my sprint, try to build throughout, increasing pace slightly at 10 minute mark before sprinting home the last 1500m.

4RFT:
10 KB box step-ups (35s to 18" box)
15 russian KB swings (53)
20 abmat sit-ups (butterfly)
*rest 1:30 between rounds

Notes: This one should be grindy, between 2-3 minutes of work, followed by :90 of rest. You should be able to do the swings and sit-ups unbroken. The step-ups should be a trudge, but not so heavy that you ever have to put the kettlebells down.

Body Armor
3 Sets:
30 banded pull-aparts
30 banded push downs

50 Calorie Echo Bike
1000m SkiErg
2000m Row

Notes: This was done at about 75%. The setup at the Y does not allow for easy transition between machines. The bike was about 3.5 minutes with an average of 282 watts. Set the damper at 4 for both the SkiErg (70 drag) and the rower (82 drag 🤬). Held a 2:10 pace on the row until the last 500 when I picked up to about 1:56. The toughest of the three was the SkiErg — need to refine my technique to be more efficient. Even 1000m kills me.

Echo: 3:34 (282W)
SkiErg: 4:23.5 (70 DF)
Row: 8:30.6 (82 DF)

For time:
100 calorie row
100 push-ups
100 straight leg it-ups
100 squats

Notes: This is a play on classic benchmark Angie. The tempo picks up with each new exercise. This workout has a strong aerobic flavor that increases throughout the workout. Today in your scaling try to preserve that stimulus. Scale the skill difficulty or the number of reps so that you can get each movement done in at most eight minutes. Keep in mind that today we are looking to put you in the intersection of muscle endurance and cardiovascular fatigue.

    

My plan coming into today was to do 3000m time trial. I started and stopped twice -- first time after 1000m and second after 1500m. Was just not feeling the long row for whatever reason. Held 2:08 pace for both warm-up pieces. Finished with three rounds of the below workout from Functional Endurance. The goal was to see how effective you could be with  a heavy, rate-capped effort and how clean you could be at an extremely light, high-rate. I struggled to find and hold the rate 20 during such short intervals. Most of these average rate 22 or 23.

    

2020 World Rowing Virtual Indoor Sprints
1000m for time

Notes: Never before have I been so bummed about hitting a PR. My goal coming in was 3:32 or below, but I really fell off pace during the 3rd 250m interval. I noticed a difference in stroke length when trying to maintain a high rate for the first 750m and emptying the tank for the last 250m. Make sure you are returning far enough forward in the catch -- think about getting shins vertical.

Row Conditioning
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
3525 meters rowed (2:07.6 pace) @ 24s/m average
Best Split: 2:06.5
Worst Split: 2:08.2

Notes: Treated this as a recovery row. Aim to keep pace within 10 seconds of 2K pace (1:56.6).

Midline (Anterior)
30 GHD sit-ups
40 hollow rocks
50 straight leg sit-ups

Midline (Posterior)
4 rounds, every 2 minutes:
15 straight leg sit-ups
Time Remaining: d-ball hold (100)
*No rest between rounds - 8 minute running clock

Warm Up:

100-200-300-400 meters with 1 Minute of Rest

*Maintain rate over 34 for each interval

 

Workout:

100-200-300-400-500-400-300-200-100 meters

*1:1 work/rest 

*Maintain rate over 34 for each interval

Notes: This was nasty. I turned the damper way down (drag was only a 94). At this drag factor, the higher rate required so much more energy to maintain and wasn't necessarily faster. During the warm-up, each interval was sub-1:50. The average for the work sets was 1:52.7 with the back half (400-300-200) being completed at 1:54 -1:55 pace (rate was 36+ for all intervals).  

3 rounds, on the 6 minute start interval of:
500 meter row
10 ground to overhead (135/95)

Notes: Scaled to hang snatches at 115lbs. Easy rowing, kept all rounds at or around 2 minutes.

Rest up to 4 minutes between intervals between efforts - high output is more important than quick recovery for this session.

One benefit of increasing the drag, in addition to slowing down and allowing more time to work on mechanics, is the added resistance to a normally light press of the legs - shifting the force curve and adding time to the drive. The higher the damper, the heavier the feel. Rate cap of 22 means this work is firmly in the 'power' side of the speed equation. 

My goal going in was to keep everything under 2:00.0. Used rower in JVILLE cardio room (DF 196).

AMRAP 8 minutes:
D-Ball Clean (100lbs)

42 reps

Notes: This workout is going to be strenuous for your mind, and body. It is good if you set yourself a goal beforehand. Set a goal to finish x amount of reps each minute. Keep that pace up for the next 8 minutes.