Workout 83 - RowErg - Spice it Up

Workout 83: (Variable Intervals) The heat rises as we pour ourselves into these sets. Seasoned with increasing stroke rates and decreasing intervals, we test, test, and retest to maximize the flavor. Don't come out too fast as you'll be asked to improve on every interval with each subsequent round. 
 
Warm-up and Workout: 
3 Rounds...
4 Minutes @22
1 Minute Rest
3 Minutes @24
1 Minute Rest
2 Minutes @26
1 Minute Rest
1 Minute @28

5 ROUNDS
5x bench press @ 155lbs
1 minute SkiErg 
2 minute rest
(293, 281, 271, 260, 254m)

3 minutes rest between blocks

5 ROUNDS
10x KB bent over rows @ 44lbs
30 seconds SkiErg
1 minute rest
(134, 132, 129, 130, 131m)

Those minute sprints were absolute torture. I stayed conservative with the weight for the bench press and glad that I did. My triceps were smoked almost immediately 🚒! 

300 Dart Challenge

Object: To row with a consistent stroke rate and power output

Number of Darts (strokes) : 300

Points: 50 points for a bull’s eye; 25, 10, and 5 points for next three rings. 

Time: 14:29.9

Score: 12,400 (15,000 is perfect score)

Distance: 3171m 

Ski Series II - Event 3 "E.T. (Go Hard) or Go Home"

4 ROUNDS:
Ski 5 minutes
Rest 3 minutes
 
Scores:
3A: Last 5 minutes distance [1127m]
3B: Total distance [4457m]

Played around with the damper some here. The first round was done at 10 (DF 144), round 2&3 were set to 6 (DF 88) and the final round was 7.5 (DF 103). 

Garage Athlete Games Event 21.3 
Sarnia (SkiErg)

500m 
Rest 3 mins
100m 
Rest 5 mins
900m

Score A = 100m Time
Score B = Overall Work Time
DF 95

Pacing should be full senderson! With the extended rest between each interval, don't hold anything back.

Row 5,000 meters  

Today was supposed to be a rest day but I decided to sit for what I intended to be a low and slow recovery session. Instead, I opted for a 5K and decided after the first 1000m I would push myself a little. Jumped up in rate a bit every 800 meters or so. 

Next time out give this video from DarkHorse a try - Row a 21 Minute 5K

SCORE: 21:48.4

Warmup: 

10 minute build from DarkHorse Rowing (2144 meters)

Workout:
2 Rounds 
12 Calorie Echo Bike (26 & 26 seconds)
Rest 1:30 
Then
3 Rounds
15 Calorie Echo Bike (38, 46 & 53 seconds 🥵)
Rest 2:30
Then
12 Calorie Echo Bike (34 and 33 seconds)
Rest 1:30

We program bike sprints for two primary reasons:
1) High Output. You have an upper end output if you want to be able to keep up when an event or test does not afford you the ability to pace it. 
2) Recovery. If you're completely trashed after a couple of max effort bouts, that should indicate to you that both extremes of your fitness need work. Max output, plus the long-slow aerobic work which trains your body to flush waste and recovery between efforts. 

30/30 Intervals on C2 Rower

10 minutes 30 seconds on, 30 seconds off
Open pace and rate
Average Rate: 34
DF: 118
Average Pace: 1:48.8

The drag needs to be higher for these type of sprints. Was short on time and just wanted to sweat. Warmed up and hit this along with Dark Horse Rowing vid. 

Cash Out: 30 Evil Wheels

SkiErg Conditioning
1500m

r3:00
1000m 

r3:00
500m 

r3:00
100m  

Wanted to go sub :20 for the 100m sprint at the end but overall happy with this effort. DF was 84 for each of the first 3 rounds but I turned it up to 109 for the sprint. 

SkiErg Conditioning

5 x 500m // 1 min rest

🎯 2K pace

DF 88

I came in wanting to get eight intervals, but I have not built up the needed endurance on the SkiErg to complete all 8 rounds without a big drop-off in pace and rate during those later rounds. Goal here was consistency across all rounds.   

Row Intervals 
3x 10 mins work // :30 seconds rest
1: 2k + 20 @ 18s/m
2: 2k + 18 @ 20 s/m
3: 2k + 14 @ 22 s/m

DF 116

The 30 second rest periods were good for no more than a quick sip of water and wiping my face. This is a pace comparable to my best 30 minute time trial but at lower rates 🚣‍♂️

AMRAP 24 Minutes 
15 Calorie Ski
Rest 2:30
12 Calorie Ski
Rest 2:00
9 Calorie Ski
Rest 1:30

SCORE: 117 Calories (9 calories during fourth round of 15)

No doubt here, we are looking for a 'send it' mentality. Attack this piece with the goal of hitting your peak output each round, leaving only enough in the tank to rest and do it a few more times 💀💀. Set the damper to 6 and DF 90. The score on the last round is not accurate as the monitor continued to roll once I hit the 24 minute mark. I got 9 calories in approx. 30 seconds on that last round. 

30 Minute Time Trial

SCORE: 6705 meters

DRAG: 118

A good rule of thumb for a 30 minute effort is 2K plus 15 which would put me right around a 2:13/500m pace. Started off too conservatively here but decided after a few minutes I wasn't going to limit myself to a low rate and went for it, letting the rate increase bump up my speed as well. 

Warmup: 5 mins row (1081m) 

Workout: SKI 10x 300m // 1:00 rest

Start at an easy/moderate pace and try to get one second faster each round. I don't know what easy, moderate or hard paces are for me on the SkiErg yet so I started at 1:18.5 and tried to improve each round. Quit after the 5th round because my triceps were on fire from Monday's ski.

Cool Down: 100 stroke cooldown row (1062m)

4x 1500m // 3:00 rest 
Rate: 26
DF: 118

Some afternoon intervals in the heat. Just trying to get some fitness in at the new house. Didn't have a target in mind other than staying consistent. Thought I'd see how I came out on the first interval and go from there. 

SkiErg Intervals 

25x :30 work // :30 rest
🎯 2k -3, staying consistent
DF 90

I don't have a great idea of my 2K time so aimed to keep all intervals at 2:07/500m pace. Hit 117, 118 or 119m per interval for all 25 intervals.

Sunday 120930 | CrossFit 

Five rounds, not for time:

Row 500 meters

135 pound Bench press, 15 reps

Sat on 2:08/500m pace for all rounds and attempted to keep the bench unbroken which lasted just two rounds 😓 Broke each of the last three rounds at 9&6 but overall this felt pretty good for not having benched with a barbell in over a year and a half. 

Rowing 
Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v2000m/3:00r...
2000m
3:00 rest
1500m 
3:00 rest
1000m
3:00 rest
500m 
3:00 rest

This was a rate-capped (20) low-drag (90) recovery effort. Sat on 2:20/500m for all four intervals. 

15 Rounds
3 Deadlift @ 185 (double overhand grip)
Farmer's Carry 40 yards as heavy as possible (70lb kettlebells)
*For famer's carry walk out 20 yards and back 20 yards

Bye, bye grip...

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

 “Christine”
Three rounds for time of:
 Row 500 Meters
 12 Deadlifts BW
 21 Box Jumps (20″)

12:54

Notes: Step-ups instead of box jumps. Used a pair of 70lb KBs for deadlift. This was a good test for my right knee and 🤞 the knee held up well. 

Rowing 
Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v1:00/1:00r..7 ! Take it for a ride for 7 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: 4035 meters

Notes: Goal should be to match or improve on distance recorded on way up during your trip back down the ladder.

"Slowzen" 
20 Rounds
1:45 work // :45 rest
Pacing: Sustain 

DF 119

I came out a little conservative on the first two intervals, but then held right around 400m per for the remaining 18. Sneaky little piece to log some volume, finished with just under 8000m. 

Garage Athlete Games Event 21.1 (Row)
Pocket Deuces

10:00 @ 20 s/m

Score A: distance in first 2:00 [469m]
Score B: distance in last 2:00 [465m]
Score C: overall distance [2214m]

DF 95

Drag was a little low for this effort. For a rate-capped row, bump the drag up to 125-135. 

Row Series VII - Event 2 - Dirty Resting

Row 5,000m

Rest 8 minutes
Row 1,333m
Rest 4 minutes
Row 1,333m
Rest 4 minutes
Row 1,333m
 
Scores:
2A: 5,000m time (22:45.5)
2B: Slowest 1,333m time (5:53.1)

I don't know how to program a monitor anymore 😞 I entered the wrong rest time following the 5000m (4 minutes instead of 8) so I reset for the 1333m intervals. I paced the 5000 and the first 1333 a little more than I should have, but overall happy with this effort. 

Row Series VI - Event 4 - Super Chief
Row 500m (1:55.4)
Rest 1 minute
Row 999m (4:13.5)
Rest 1 minute
Row 999m (4:11.4)
Rest 1 minute
Row 999m (4:09.0) 
 
Scores:
4A: 500m time
4B: Slowest 999m time

The monitor at the Y was acting up and actually reset after my first 999m -- I should have just moved over to the other rower from the start. Increased the pace on each of the 999m efforts by one second per 500m with each round. 

Accessory: Pushing

3 sets for quality:

10 weighted tempo pushups (25)

20 banded triceps extensions 

20 banded pull-aparts

Row Conditioning 
3 Rounds
6:00 work // 2:00 rest
🎯 Rounds 1&2: 2K plus 14 @ r24
🎯 Round 3: 2K plus 10 @ r26

DF 101

Strength
Hang Power Clean 3-3-3-3-3-3-3
135(x2)-155(x2)-165-175-135 pounds

The cleans felt mostly good. The 175-pound bar was a little sloppy so I dropped down for the final set.