For Time:
2,000 Meter Row
On The Minute: 5 Double Overhand Grip Deadlifts (155)

16:52

Workout starts on the rower. Keep the straps loose to help speed up transitions or you can lose 5-10 seconds each round getting on and off the rower. There were three individual minutes where I did not log any meters because I needed to get my heart rate down. Even 50 meters during each of these rounds would have knocked off a minute from the total time. This workout should be completed sub-15 minutes. 

Row Recovery
Not For Score:
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace + 10 Seconds
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace + 5 Seconds
500 Meters @ 2k Pace + 20 Seconds
250 Meters @ 2k Pace

2k Pace: 1:56.7

Workout 47 - RowErg - Let it Run
As The Flywheel Spins Podcast 

Warm Up and Workout: 
5 x 1 Minute Intervals
Increasing Stroke Rate @17/18/19/20/21 

2 x 30 Seconds Hard @21 with 30 Seconds Rest

4 x 1 Minute Intervals
Increasing Stroke Rate @22/23/24/25
3 x 30 Seconds Hard @25 with 30 Seconds Rest

3 x 1 Minute Intervals
Increasing Stroke Rate @26/27/28
4 x 30 Seconds Hard @28 with 30 Seconds Rest

2 x 1 Minute Intervals
Increasing Stroke Rate @29/30 
5 x 30 Seconds Hard @30 with 30 Seconds Rest

I rowed along with the podcast in real-time. The rest time between steady efforts and intervals was only enough time to unstrap your feet and reset the monitor for custom intervals :30/:30 while there was about a minute of rest before starting the next steady effort. This was a great piece to log some time and distance on the rower. I did not pay attention to pace, instead staying locked on hitting and holding the prescribed stroke rate. Was able to hit the target rates during all pieces except the 4:00 steady effort round. 

Crossfit | 200313
Complete as many rounds as possible in 7 minutes of:
5 hard-effort pulls on C2 rower
3 deadlifts

RX: sub-1:30/500-m pace and 315-lb. deadlift

Scaled to 1:38 or better (500m PR) and 269-lb deadlift

6 rounds even

This workout is an interesting one in that it's an AMRAP but it will require most to transition slowly so that they can achieve the high power pulls on the rower. There is also a bit of redundancy between the rower and deadlifts that will make the pulls on the rower even more difficult to achieve. Finished with low back release via @streetparkingmaintenance. 

4 Rounds
Row 250 Meters
10 V-Ups
15 DB Deadlifts (50s)
Row 250 Meters
Rest 1:30 Between Rounds

Score: Slowest Round ONLY

Goal: 3:00-4:30

Slowest round should be within 10-12 seconds of fastest. Need to be more consistent from round-to-round. Held each row at a manageable pace (1:58/500m), broke the v-ups at 6 reps and went unbroken on the deadlifts. Where I lost time was in the transitions -- rounds two and three I let 5-7 seconds tick away between first row and v-ups and then again before picking up the dumbbells. 

(1) 3:24 | (2) 3:49 | (3) 4:02 | (4) 3:37

Hang power snatch 3-2-2-1-1 reps

109/119/129/135/150(f)

While I was able to lock out the 150lb bar, there was too much of a press out at the top for me to call it a successful rep - video is of 'failed' rep @ 150lbs. 

Midline
100 straight leg sit-ups*
*EMOM starting at 1:00, do :10 hollow hold before continuing with the sit-ups. 

10:54 

Woof! This was brutal. 

As many rounds as possible in 12 minutes of:
8 hang clean and jerks (90#)
24 double-unders*
*if doing singles, double the volume

7 rounds + 8 clean & jerks + 45 singles

For Time
30-20-10 reps alternating between movements
slam balls (25)
row (cals)

9:27

This was written with the ski erg, working out at home I hit the rower instead. Pick a drag factor that allows you to focus more on cardio than strength because the slam ball will punish you and leave you in a puddle of sweat if you are not used to it.

Having a goal for your 2K pace is important; picking a realistic pace without actually doing a 2K can be tough. This workout can tell you if your goal pace is realistic without the mental commitment that a 2K requires. 

If your goal pace is close to reasonable, you should be able to hit these targets without too much trouble - although you'll be breathing hard. The final 500m is the most telling - if you can't hit your goal here, you may be aiming a bit high, goal-wise. The final 250m is a great opportunity to practice raising the rate under fatigue. I based my pacing off a 1:54/500m average which would put me at 7:36 for the 2K. Rates were on the low side (think 33 or 34 for a 2K), but given the lack of warmup and cold weather, I'll take it.

Today's workout is focused on getting comfortable at race pace. This is not only to get comfortable with how the race will begin but also to build our capacity to maintain this pace. The idea is to hold 500m goal pace and rate across all intervals.

Warmed up with 50 'darts' in the dart game @ 21 s/m and 2:03.6 pace. The damper was set at 116 for the first interval, raised to 130 for remaining intervals. When I look back at my 500m PR (1:37.8 2/14/20), I was holding a higher stroke rate (39 average) so I am happy to keep everything under 1:40 pace with a 'lower' sprint rate. Ideally, I'd like to complete the 500m around 34-36 spm. 

Street Parking Endurance | Week 06 | Jan 31
Bike 4 Min - MODERATE
Rest 2 Min
8 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)
After final 20 Sec Rest
Bike 3 Min - MODERATE
Rest 2 Min
6 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)
After final 20 sec Rest
Bike 2 Min - MODERATE
Rest 2 Min
4 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)
After final 20 Sec Rest
Bike 1 Minute - MODERATE

MODERATE is a completely sustainable pace, but slightly uncomfortable.
Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.
Score is total calories, but don't mess up the paces for YOU to try to get a better score!

Total Calories: 306 

This was a sneaky tough endurance piece. Kept MODERATE rounds between 60-63 RPM and HARD rounds were 65+ -- need to be able to hold a higher RPM on the HARD rounds, think 68-70. 

Power 100's from functional endurance
10x 100m row
2-4 rest between efforts

score 1: peak watts (553 @ 209 drag)
score 2: best 100m time (17.9 - eighth round, drag was 200+)
score 3: worst 100m time (19.4 - first round, low drag)
score 4: average of all 10 (444)
score 5: total time with rest (24:14.7)  

RPE Goal: 10

Power 100's, 10-15 strokes all out. This workout is primarily using your phosphagenic energy system - meaning you won't feel much pain. However, it takes time for that energy system to "reload", so use the variable rest as intended: row nice and easy, and only setup for another go when you are feeling ready.

For scoring record: 

peak watts (the highest number you see, even if it is only for one stroke)

best time

worst time

average of all 10 (this is on the top of your memory screen)

total workout time, including rest (this is important upon retest) - upon completing the 10th interval, hit the menu/back button to keep this accurate

3 Rounds
9 sandbag cleans (100)
15 v-ups
21 calorie row

12:59

It was 🥶 in the garage today. Was planning to do a forty minute EMOM from @spealprogramming but the thought of spending that much time in the garage quickly lost it's appeal. I went unbroken on the cleans during rounds 1&3 and held close to 1100 cal/hour pace on the rower. 

Hang Power Snatch 
3-3-3-3-3

95-119-129-134-139lbs

I am pretty wiped after yesterday's vault workout. I began a metcon with row intervals and push press but my shoulders were not going to be able to handle 100 reps of push press so I pivoted to some OLY work. Keep the bar tight by pulling elbow high. After you feel the bar go weightless, that's when we start dropping and catching underneath. 

Week Six of @streetparking vault! This is a double whammy with an eight minute AMRAP followed by a 'complete that work again as fast as possible'. This is a short enough time domain that you can come out hot on part one without fear of blowing up. If you try this again, try to build in managed rest, especially during part two, so that you don't find yourself with your hands on your hips for 20-30 seconds at a time. 

Part One: 12s + 2 reps

Part Two: 10:05 

Rowing Intervals
1:00/1:00r
2:00/2:00r
3:00/3:00r
4:00/4:00r
3:00/3:00r
2:00/2:00r
1:00/1:00r

Time: 16 minutes
Distance: 3907 meters

Drag Factor: 115

Notes: The objective should be to create some muscular endurance. This is earned by effort not by speed. My goal was to hold a stroke rate at 20 while striving for a 2:00/500m pace. A secondary goal should be to match or improve the distance recorded on way up during your trip back down the ladder.

 

250s on short rest looks innocent enough...but if you row, you know 👿. Keep each round at 2k pace or faster....emphasis on faster. Used the pace boat feature to keep everything below 1:56.0 /500m. Increased the drag to 125 and held a slightly faster stroke rate (28) without turning these into all-out sprints. 

Crossfit | 160102
1000m row (3:59.2)
--then--
5 rounds:
20 banded good mornings (red mini-band)
16 abmat butterfly sit-ups
--then--
1000m row (3:58.8)

This workout is sure to tax the midline. I wanted to focus on holding a lower stroke rate (target was 24) while maintaining a steady pace and being as fast or faster on the second 1000m. Keep working on being able to find a stroke rate just by feel. A suggested drill from Concept 2 is to choose a stroke rate to aim for, close your eyes, and row 20 strokes. Open your eyes. How close are you to the target?

Morning Mono

Assault Bike / Row calorie ladder 

10 calories 

20 calories

30 calories 

40 calories

30 calories 

20 calories

10 calories 

Alternate between the bike and row for each round of target calories before moving to the next. For example, you'll start with 10 cals on the bike, then row for 10 cals, then back to the bike for 20 cals, etc... until you finish the last 10 calorie round on the rower. Enjoy that beautiful lung burn...💥💥💩

15 Minute AMRAP
5 Push-ups + DB Drag (50lb DB)
10 Step-ups (20-inch box)
7 Sandbag Cleans (100)

5 + 15 reps

For Time:
40/32 Calorie Row
Rest 3:00
25/20 Calorie Row
Rest 2:00
15/12 Calorie Row
Rest 2:00
25/20 Calorie Row
Rest 3:00
40/32 Calorie Row
Pacing: Reach

17:07.6 

You know exactly how this is going to feel, but what separates you from the rest is that you don't care. Apprehension, self-doubt, and over analyzation are a surefire way to blunt the effectiveness of this piece. Confidence and willingness to attack are your ally. 

First time out in the garage in a few days because of all the snow. I did not have a goal in my mind - wanted to push to find an uncomfortable pace and maintain throughout.  Really pleased with this time, especially being able to hold second round of 25&40 cals within a second of the first time around.