ENDURANCE | WEEK 45 | 10/31/2021 
Row Version
Row 4000 Meters - Easy Pace
No Rest
Row 2000 Meters - Moderate Pace
Total: 6000 Meters

Score: Total time (26:44.0)

DF 124

Goal: Easy pace should be comfortable. Moderate pace should be harder than that.
Rough Estimate on Time Goal:
4000 Meters - Around / Under 20-22 Min
2000 Meters - Around / Under 9-10 Min
This workout teaches us to pace early (not peacock) and finish strong.

Compare to April 1 2021

Stroke Rate Pyramids
2 Rounds 
10:00 work // 2:00 rest

During the first 10 minutes, we'll be increasing stroke rates each minute as we climb that pyramid, from 18 to 30 (by 2's) and then back down to a 26 followed by a 22 and finishing at 18 strokes per minute. For the second interval we will spend two minutes at each stroke rate with the first minute at low intensity and adding some power during the second minute. Begin at r20 and increase to 24 then 28 before coming back down to a 26 and finishing at 22.

Strength

Resting 60 seconds between sets:

Bench Press 2-2-2-2-2-2-2-2-2-2

Notes: Held 205lbs across all sets. Tried to focus on being fast on the way up for all reps. Was conservative with the weight which was the right call as this was challenging enough. Bench was done before the row as there was someone using the rower when I got to the Y. 

30/30 Intervals on C2 Rower 

10 minutes 30 seconds on, 30 seconds off
Open pace and rate
Average Rate: 37
DF: 99
Average Pace: 1:52.6

Try to match or exceed your pace from the first round in each subsequent round. Your start is so important in a workout like this. Practice your sprint start for moments like these. 

Slam n' Ski
30-20-10 reps, alternating:
Slam Ball (20#)
SkiErg cals 

10:02.9 (4:16.9 SkiErg time)
978m 
DF 82

Both the slam ball and SkiErg contain a large lat engagement component; choose a drag that allows you to rely more on cardio than strength. 

Finisher
5:00 AMRAP
5 Front Plate Raises
10 Plate Bicep Curls
5 Plate Presses 
Held 25# plate and finished five full sets. 

Row Mania Event 1 "Summer Slam" 
Row 700m 
No Rest
Row 300m
Rest 1 minute
Row 700m 
No Rest
Row 300m
Rest 1 minute
Row 700m 
No Rest
Row 300m
Rest 5 minutes
Row 1000m

Score A: Slowest 700m (3:10.3)
Score B: Slowest 300m (1:19.9)
Score C: 1000m time (3:59.2)

40 V-Ups 

75 Calorie SkiErg (5:47.9 // 1273m)
40 Med Ball Sit-ups (10#)
75 Calorie SkiErg (5:47.0 // 1273m)

As written by Misfit Athletics, this is 50/40/30 GHDs interspersed with 100/80/60 calories on the SkiErg. There is no GHD at WC YMCA so I did my best to maintain the stimulus of taxing my midline with hip driven movements. 

Skeleton Crew Challenge Day 1  

RowErg
9:00 steady interval
Increase rate OT3M (20, 22 & 24)
3 rounds of 3:00 work // 2:00 rest
r24 across all intervals with increasing power
9 rounds of 1:00 work/ 1:00 rest
r26 across all intervals - maintain or increase power

DF 118 for all intervals 

ENDURANCE | WEEK 42 | 10/10/2021 
SkiErg Version:
Part 1: 5 Minutes Max Distance
Rest 5 Min
Part 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance
Rest 5 Min
Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance
Rest 5 Min
Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

8 Rounds 
100m ski
Rest 2:40
Pacing: Send
🎯 20 seconds or less

Send it every single round. I kept the drag high for most of these sprints -- turned down the damper for the last round (9>3) thinking I could keep the flywheel spinning and finish faster. Didn't work out as planned. 

Crossfit | 211021
For time:
1,000-m row
25 box jumps, 30-in. box
1,000-m row
50 box jumps, 24-in. box
1,000-m row
75 box jumps, 20-in. box

Subbed step-ups to a 12" box with 50lb sandbag in back rack position. 

23:06

SkiErg Capacity
3 x 1000m // 1 minute rest between intervals
4 x 500m // 45 seconds rest between intervals
5 x 250m // 30 seconds rest between intervals

No extra rest between sets. Score is total working time (excluding rest periods). 

I was pretty happy with the consistency here. Set the drag to 83 and tried to remember the cues I read from @garageathlete -- we are strongest early on in the stroke as that is where we have the most leverage. That is assuming you are not reaching above your head to initiate the drive. Keep it short and sharp, forehead to pockets. Crack the whip! 

Nine times Ninety
9x 1:30 on, 3:00 off
3 rounds echo bike (76 cals, 67 average RPM)
3 rounds ski erg (66 cals, DF 81)
3 rounds row erg (66 cals, DF 116)

*Score is total calories per machine
*Stay on one machine for 3 rounds then rotate

For Time: 
80 calorie row | 20-24 SPM
Rest 2:00
60 calorie row | 26-30 SPM
Rest 1:30
40 calorie row | Open SPM
Rest 1:00
40 calorie row | Open SPM
Rest 1:00
60 calorie row | 26-30 SPM
Rest 1:30
80 calorie row | 20-24 SPM

Pacing: Reach

Score: 25:44.5 (2:11.5/500m average)

This was what my body needed after a tough week of training - just missed a perfect screen. Followed up the row with a lower body mobility session. 

10 mins @ 2:30 r18
rest 2:30
7.5 mins @ 2:25 r19
rest 2:30
5 mins @ 2:20 r20
rest 2:30
2.5 mins @ 2:15 r21

This routine is worth every moment you spend working on your spine, hips, glutes, groin, and lower back. Hold each stretch for 1-3 minutes per side.

Fragon
Lizard
Extended Arm Lizard
Frog

Followed along with a dark horse rowing workout. The workout, warm-up and cool down are all built-in
to the video. The workout was 16 rounds of tabata intervals (20 seconds work and 10 seconds rest). Don't come to a complete stop during the rest intervals. Kept the sprints low drag and high rate. 

Row Conditioning
50 Calorie Row
30 Calorie Row
30 Calorie Row
15 Calorie Row
15 Calorie Row
15 Calorie Row
30 Calorie Row
30 Calorie Row
50 Calorie Row
Rest :30 between each interval

🎯 2K +20
DF 83

This was a #morethannothing effort. I turned the damper all the way down to 1 and held a low/moderate rate (23-24) focused on technique while logging some stress-free meters. 

Workout 84 - RowErg - Alternation Fluctuation

A gradual ascent in stroke rate only to fall back into the valley and climb back up once again. We must manage our power as there's no time for breaks along this journey.

Warmup Into Workout:
30 X 1 Minute Intervals
 
Stroke Rate Targets
22-24-22
24-26-24
26-28-26
28-26-28
26-24-26
24-22-24
22-24-22
24-26-24
26-28-26
28-30-28

Row Series X - Event 1 - Quarter of Solice
4 Rounds:
Row 444m
Rest 40 seconds

Scores:
1A: Third round time
1B: Total time

First time pushing it after COVID. Felt pretty good considering this was going to be a lung burner anyhow. Bumped the DF for the 3rd round 108>131. Pretty happy with this effort all things considered. 

2000 meter row 

Stroke Rate: 24

Goal: Hold 5k pace (2:08.6)

I wanted to push myself a little more than yesterday, but keep overall volume low as I am still recovering from Covid. Took too long to reach my target pace -- resist the urge to treat the first 500m as warmup. This is why you need to warmup beforehand. 

5000m Recovery Row

I am still dealing with Covid symptoms and this was my first workout since Tuesday. I didn't want to push at all, just wanted to get in some movement. Turned the damper down to 3 (DF 98) and held a 2:30/500m pace. 

I'll likely log a few more of these conservative efforts until I am completely out of the woods with Covid. 

ENDURANCE | WEEK 41 | 10/03/2021

Ski Version 
Ski 100 Cal (Men) / 75 Cal (Women)
Rest 1 Min then
4 Rounds
30 Cal Ski (Men) / 22 Cal Ski (Women)
Rest 1 Min after each Round (including the last one)
Then
Ski 100 Cal (Men) / 75 Cal (Women)
Score is total time including rest!

Warmed up with Dark Horse 10 minute build on the rower (2178m). As written above is the Bike version, but I subbed SkiErg with women's cals. Held my 2K pace for the longer ski - goal is steady and sustainable pace. The 'sprints' should be hard but not all-out (consistent yet painful pace). Ideally, the second set of 75 cals will be faster than the first. 

SkiErg 
2000m Time Trial 

I warmed up on the rower, then started and stopped a few different times on the SkiErg before settling on the 2K time trial. Tried to utilize the technique tips from @garageathlete. Short, compact pulls (forehead to pocket) with a strong bent arm allow for a higher rating, greater stroke efficiency and better performances...regardless of the distance.

Row Conditioning 
1500m @ r20 
500m @ r24
2 minute rest

Repeat for a total of three rounds

Try to hold a consistent pace for all three rounds. Target pace per ErgZone app is 2:13.5 for the 1500's and 2:06.5 for the 500's. 

Rowing Time Trial 

⏱️ 1:00
🎯 300m 

Huge PR 🥇 and first time breaking 300m!! Turned the drag up to 165 (mid 7 on my rower) and let it rip. A minute sprint is all about how long you can hold an uncomfortable rate/pace -- shorten your stroke and focus on keeping that rate up! Warmup with Dark Horse 10 minute build before attempting this piece.