Assault Bike Calories 15, 14, 13...1 (-1 each round)

Row Calories 2, 4, 6...30 (+2 each round)

A little afternoon fun, although assault bike cals mixed with rowing never gets easy. Held a moderate pace (~1050 cals/hour on the rower and 60 rpms on the bike). Bike calories are -1 and rower +2 calories each round. 

47:46

Crossfit | Monday 201214
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Set the rower to single time (25:00) and set up intervals through GymBoss timer. Best to go in with a plan, for example, increase stroke rate or /500m split times slightly across each interval or set a specific distance goal for each interval and challenge yourself to hit each time. Looking at my numbers, 750m would be a good target to strive for as I felt there a few intervals I could have pushed harder on. Set the drag a little higher for this one (136).

On The Assault Bike:
5:00
4:00
3:00
2:00
1:00
Rest 1:30 between all reps

Target your 10 minute PB pace or target pace to start. Increase average RPMs at least +1 from the previous rep. This would mean I start at 60 RPMs and finish at 64+ for the final round. I was coming off a 3-day rest period, with no warmup and ALOT of time spent in the car the last few days. Treated this as more of a recovery sweat session but still tried to hold the recommended pacing. Came up a little short, average per round pace below:

5:00 (59 RPM)
4:00 (60 RPM)
3:00 (60 RPM)
2:00 (61 RPM)
1:00 (63 RPM)

AMRAP 18 Minutes

12 Calorie Row
Rest 2:30
Pacing: Send

What can you ramp those calorie per hour numbers to without logging rounds of crappy movement? I got in the seventh round a second before the buzzer. DF was set to 133. 

Alternating every 2 minutes for 30 minutes
300m row (119 drag)
5 double overhand grip deadlifts

Get the body prepped for sprints and work up to a heavy 5-rep deadlift before starting the clock. This workout is heavy on the p-chain. Make sure to mobilize when this is over. The rows were intended to be sprints - all but the last round was done too slowly. Next time out aim to hold the line at 1:05 across all sets. Opted for a double overhand grip on the deads and was able to get all sets unbroken.

14 Min AMRAP
10 Push Press
15 Sit Ups
30 Double Unders*

RX Men: 95# (scaled to 75#)
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-8 Rounds

Score: 6 Rounds + 76 reps (51 singles)

Goal pace is 1:45-2:20 per round. Scaled the barbell for no other reason than that was what was already loaded -- 95 pounds would not have been an issue. Did straight leg sit-ups and singles at double the volume. 

ErgGolf

18x :40 work // 1:20 rest

Eagle (>190/170/160)

Birdie (>180/160/150)

Par (>170/150/140)

Bogey (>160/140/130)

Each Interval Score Your Meters

This workout comes courtesy of Tucson Indoor Rowing Club and is a fun way to get in a bunch of intervals and have some extra motivation to go quickly. We have some expert/intermediate/beginner goals but for the elite guys and girls, you can add 10m to the expert distances and give that a rip. Finished with a score of 16 under par using the expert goals. After the fourth interval, I went inside to pee quick and missed the start of the next interval so I took a "0". Next time out, shoot for 20 under or better. 

Row Conditioning
3 Rounds
35 Calorie Row
3 Rounds
25 Calorie Row
3 Rounds
15 Calorie Row

Notes: Rest 1:30 between each round. Damper was set to 4 with 119 drag. 

From Crossfit Football: E Caf 

Complete 10 rounds:

Row for 1 minute, rest for 1 minute..

Stroke Rate: 20

DF: 122

My goal was to start on 2:00s and hold the line throughout. 

Crossfit | 200614
5 rounds for time of:
20 GHD sit-ups
20-cal row

18:58

Subbed banded sit-ups for ghd as workout was done at No Excuses. This was done on a COLD day - it started to snow during the later rounds - and I am still working my way back on the rower. Need to make quicker transitions between rounds. Held 1050 cals/hr on all rounds (1:05-1:08), speeding up on the final round (1:00.3).

My new C2 was delivered to the house today! I have not been on a rower since mid-March and have no idea what times are going to look like. I wanted to get in some meters today so I chose to start training for a 500m time trial. My goal for the 500 is to go sub-1:43 considering I don't know where my fitness is. Today was all about testing my ability to hold that race pace. Drag was set to 119.

A: Muscle Snatch (5 x 3 (Moderate Weight))  75-pounds

B: Power Snatch (6 x 1 (One every 90 seconds for 9 min)) 119-pounds
Pick a weight you can hold across all 6.
Rest 1 min to change weight before the next part.

C: Power Snatch (4 x 1 (One every 90 seconds for 6 Min)) 129-pounds
Add weight for the next 4. Still one every 90 seconds.
Rest 1 min and add weight before the next part.

D: Power Snatch (2 x 1 (One every 90 Seconds for 3 Min)) 134 & 139-pounds
Go up in weight one more time for these last 2 reps. If you are feeling it you can go up between these 2 also.

For Time:
25-20-15-10-5 reps of:
Wall Balls (14)
5-10-15-20-25 reps of:
KB Swings (44)

11:35

This was written to challenge you to fight for unbroken sets. Goal is sub 10 minutes. Ouch. With these short and intense workouts, try to get your heart rate high before starting. 

Annie
50-40-30-20-10 reps of: 
double unders*
abmat butterfly sit-ups
*double the volume if doing singles

On The Assault Bike:

16X
45 Seconds
Rest 2 Minutes Between All Reps

Held all rounds between 70-73 rpms. This was gross...😝

5 Rounds

1:00 Max Cals Assault Bike (arms only)
1:00 Max Push-ups
2:00 Rest

This is a super cool piece per @scaled_fitness (12.8.20). It is also unusual for us. We are targeting muscular endurance. We are focusing narrowly on the arms and we are pairing movements that don't require much starting or limiting strength. That's because we want you to be able to sustain them for a longer-ish period of time. In other words, we want movements that allow the muscle juice to last a little longer but for which the lungs cannot do much. This also explains the rest period, we want you to recover enough so that you can keep hitting it hard. 

These were standard push-ups, not hand release. The bike was between 50-52 RPMs each time out. The pump stayed with me for some time after this workout. 

7&21, 7&19, 7&19, 7&19, 7&17

Monday 201123
Shoulder press 3-3-3-3-3-3-3 reps
135-135-135-145-155-165-170 pounds

Done at No Excuses, bar taken from the ground each set. Compare to 191112.

Deadlift
On the Minute x 7
2 Deadlifts
Used fat gripz with double overhand grip. 

Held 155 across all sets

Midline
3 Supersets:
20 Banded Sit-ups
1 Minute D-Ball Hold (100)
Rest as needed between sets

Challenge yourself to go unbroken on the sit-ups. 

20-minute AMRAP
12 calories assault bike
10 dumbbell bench press (50s)

10 rounds + 6 calories 

Don't go out too hot on the bike. It's such an easy mistake to make but remember it's a 20-minute workout. I kept the bike between 60-62 rpms most rounds. Bench press done from the floor using a pair of 50-pound dumbbells. 

For Time:
21-18-15-12-9-6-3 reps of...
V-ups
KB Swings (44)

13:50

“Death By Clean and Jerk”

-135# M/95# W With a continuously running clock, do one Clean and Jerk the first minute, two Clean and Jerks the second minute, three Clean and Jerks the third minute... continuing as long as you are able.

Score total rounds and partial reps in the last round completed. 

9 + 7