Workout 57 - RowErg - Start Fast, Finish Strong 
Make friends with resistance. Let it grow your strength, build your capacity, and expose opportunities to go beyond what you know. The resistance will come several times over in this workout and you will be prepared to meet it.
 
Warm Up:

Gradually building in speed and intensity 
1 Minute @20
1 Minute @22
1 Minute @24
1 Minute @26
1 Minute @28 
1 Minute Rest before Workout
 
Workout: 
3 Rounds of Max Calories 
1 Minute @28
1 Minute @26
1 Minute @24
1 Minute @22
1 Minute @20 
1 Minute Rest between rounds
 
Stroke Rate begins high and descends, but work to keep your power output up trying to exceed total cals with each round. 
 
Cool Down:
5 Minute @20

Row Pyramid

Time: 4 // 3 // 2 // 1 // 2 // 3 // 4 minutes

SPM: 16 // 18 // 20 // 22 // 20 // 18 // 16

DF: 120 

Low does not always equal slow. With rates in the teens, it is up to you to bring the power. Written as two rounds, but I had an 8:30 meeting and needed to cap at just one round today. 

CashOut: 40 Evil Wheels

Row Conditioning 

"1/2 of a 1/2"

400m // 200m // 400m // 200m // 400m // 200m // 400m // 200m // 

1 minute rest between each interval

Aim to row the 400m @ 30spm and 200m as fast as possible. This workout put me over the 1 million meter mark for 2021 🥂🥂. Solid efforts on both distances. 

5 rounds, not for time: 
15 rep deadlift alternating with a 350m ski
Plenty of rest between efforts

DL: 135 // 155 // 175 // 185 // 195-pounds
SkiErg: 1:25.9 // 1:25.4 // 1:25.7 // 1:25.8 // 1:25.9 

These are complementary movements, with a focus on strength endurance and anaerobic to aerobic intervals. Simple and effective. Drag was set to 94 and all rounds were between 42-45 spm.

Row Intervals 
700m
2:00 rest 
1400m 
2:00 rest
700m

DF 120

Nice Turkey Day workout following along with Darkhorse Rowing vid. This was the first workout from Rowvember. Hold 28spm throughout and try to get faster with each interval. Happy with this consistency and oh so close to those 2:00 splits. 

"Magic Bike" - For Time 
22 Echo Bike Calories
Rest 5:00
28 Echo Bike Calories
Rest 5:00
22 Echo Bike Calories
Score is total working time
#ELSENDERINO 😰😡👿

Total Time: 2:58 

There is really no substitute for bike sprints. You just need to spend time in the pain cave to get better at these. With that said, there are some things you can do to ensure you are setting yourself up to get the most of these: 
1. Be sure you have warmed your body up properly. 
2. Set the seat at the right height -- leg should be almost fully extended without being locked out. 
3. Use your arms!

Cash Out:

Rogue Wheel Challenge

Static Front Hold w/ 25# plate for as long as possible

Time: 45 seconds

Rowing Intervals 
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: 4005 meters
Drag Factor: 122

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 or under 24 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.

Row Conditioning  

12 minutes as: 6 minutes r20, 6 minutes r26

3 minutes rest

12 minutes as: 6 minutes r20, 6 minutes r26

This comes courtesy of DarkHorse Rowvember programming. There wasn't any clear pacing instructions and I went too slow on the r20 intervals. Low stroke rate does not always mean a lack of speed -- add power to each stroke to keep a strong pace (think 2K plus 12-14). 

Accessory

Tabata DB Overhead Hold @ 12.5lbs - press those babies up there, get the biceps by the ears, keep the belly tight 

3X20 Weighted Hollow Rocks (hold 10lb med ball above head)

A: Bench Press 
6-6-5-5-4-4 reps
135//155//175//195//205//225lbs

B: Handstand Push-ups
[based on max unbroken set] 

5 unbroken: 4-3-3-2-1

10 unbroken: 9-8-7-6-5

15 unbroken: 12-10-8-6-4

Was conservative with the reps here since my shoulders and triceps were fried from yesterdays SkiErg workout. Don't be afraid to try the 10s rep scheme next time out. Remember to ALWAYS press fast. The only time you should press slow out of the bottom is when you are trying to grind out 1 or 2 last reps. 

C: Row Intervals 
4x200m repeats: damper 1 (DF 79)
rate 36+
variable rest, up to 3 minutes between efforts

switch to damper 10, easy row for at least 3 minutes

4x200m repeats: damper 10 (DF 185)
open rate (22) 
variable rest, up to 3 minutes between efforts

switch damper to your preference
4x200m repeats: damper 10 (DF 185)
open rate (26)
variable rest, up to 3 minutes between efforts

RPE goal: 9-10

Pay attention to how the light damper allows you to focus on higher rates - note that the damper 1 has a MINIMUM rate requirement of r36 -- this is to ensure that you use your rate to find speed. Switching to damper 10, take at least 3 minutes to row easy and feel the difference - now the front end is going to feel much heavier and the leg drive will be slower. Once you start your 200m efforts, focus on a solid catch and steady press of the legs to maintain speed. For the final set, place the damper to where you are most comfortable for 200m sprints and get after it.

20 Minute Chill Recovery Row

Time: 20 minutes

Rate: 18

Pace: 2:30/500m

It was such a rare beautiful November day (high 60s) that I needed to get outside and put some meters on the machine. This chill relaxing effort from Dark Horse was perfect as my body needed something low and slow to help recover from a tough last few days of training. Followed this up with a lower body targeted stretch session. 

For Time: SkiErg 
3X1000m
First 800 @ 85% 
Last 200 @ 90%
2 minute rest between rounds 
Rest until fully recovered 
4X20 calorie sprints
Rest :90 seconds between each interval

There were actually 6 rounds of the 20 cal sprints programmed but my arms were jacked and I quit after just 4 rounds. Drag was set to 90.

Row Conditioning 
36 minute steady state, as follows:
Every 4:30, row 30 seconds at 30spm and the remaining four minutes at 20spm
Start with 30 seconds at 30spm

DF 120 

🎯 1000m each interval

A good rule of thumb for a 30 minute effort is 2K plus 15. To be able to hit the 1000m goal I would need to average 2:15/500m. 

Accessory

3x12 SA KB Press (35#) 

4x 12+:10 Hollow Rocks + Hold

SkiErg Time Intervals 

16 Rounds

1:00 work // 1:00 rest
Rate: 40 
🎯 2K pace
DF 86

Overall a strong effort. I am still learning how to pace and hit target rates on the SkiErg. There were a couple of rounds where I messed up, but otherwise this was very consistent. 

SkiErg Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 SkiErg. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.
Record total meters, best/worst split.

15:00 minutes
3308 meters skied
Best Split: 2.14.4
Worst Split: 2:17.6

DF 79

"Low: High"  

8 x 2 mins 

Spend the first minute at a lower rate and then step up to a higher rate for the second minute
1: r20-->r24
1: r22-->r26
1: r24-->r28
1: r26-->r30
1: r22-->r26
1: r24-->r28
1: r26-->r30
1: r28-->r32

1 minute rest between rounds

Street Parking 11/2/21

3 Rounds
20 Unbroken Wall Balls 
Bike 15 Cal 
20 Box Jumps
Bike 15 Cal 
Rest 2 Minutes between Rounds
*15 Air Squat Penalty if you break during WBs - Just knock them out and start back where you left off on the WBs

WB: 14-pounds; Foam Box: 20-inch; Echo Bike

I was conservative with the weight on the wall balls since I had not done these in a while. Unbroken was never in doubt -- should have gone with an 18-20# ball instead. The Y has the foam plyo box so I felt emboldened to test my knee with actual box jumps. Broke the box jumps at the halfway point each round but otherwise felt good and still feeling good a couple of hours later. 

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

DF 170 (damper 10)

Send it every single round. Hit my target in half the intervals and saved the best for last. 

Body Armor

4 Giant Sets

9-7-5-3: barbell bench press @ 135lbs

30 banded triceps push downs (two hands, black band)

Bench was too light - even with my triceps being smoked from the SkiErg and banded pushdowns. 

SkiErg Conditioning 

2 Rounds
8 minutes work 
4 minutes rest
🎯 2K pace (2:14)

DF 83

Held a lower rate and paced this conservatively knowing there were two rounds. Happy with the consistency, but need to be a little faster. 

Workout 80 - RowErg - Speed Play 
Taken straight off the 400m track, this workout style is known to most runners as Fartlek training. A Swedish term roughly translated to mean speed play, and that is just what we get to do. This mixed bag of intensities repeated in sequence helps build our fitness and endurance.
 
30x0:50/0:10r row broken into 10 rounds as follows

50 seconds hard, 10 second transition

50 seconds moderate, 10 second transition

50 seconds recovery, 10 second transition

The first set will be a warmup with a minute at each 24-24-20 rate then you'll alternate between a set at 24-22-20 , 26-24-20 and 28-26-20 for a total of 9 more sets (3 each). You should keep paddling during the :10 transition periods to find the next prescribed rate. 

SkiErg Conditioning 

8 rounds of :30 work // :90 rest

3 minute rest and repeat for a second round

Try to match or exceed splits from first round during second

DF: 118 

🎯 1:52.5/500m 

Tough morning. You'll do 8 intervals of :30 // :90 then rest 3 minutes and do it all over again. 

ENDURANCE | WEEK 04 | 01/17/2021 
Row Version:
1 Mile Sled Drag
4K Row
Score is total time.

Load the sled with 75% of your bodyweight. Used Rogue Echo Dog Sled (87lbs empty) and loaded (2) 45-pound plates for a total weight of 177lbs. Scaled the distance for sled drag to 1000m. Had no push at all through my legs during the first 1000m on the rower. Kept the pace conservative during most of the row, with a big push over the last 800m. 

Sled Pull: 21:00
4000m Row: 18:48.5

Total Time: 39:48.5

Crossfit | 210907

Shoulder press 5-5-5-5-5 reps

Used 135lbs across the board. Bar was taken from the rack, should have cleaned this from the floor each time instead. Probably could go a little heavier, but did not have any wraps and this felt right for the volume.

Row Conditioning
500m (comfortable pace)
1 min rest
1000m (same pace)
2 min rest
1500m (same pace)
3 min rest
1000m (beat your 1500m pace)
1 min rest
500m (comfortable pace)
2 min rest
1000m (beat your 1000m pace)
1 min rest
250m (beat your 500m pace)

The first half of this workout is designed to get you warmed up and comfortable with putting some meters on the monitor. As you come down the other side, things look a little different. Push the pace as the pieces get shorter. The goal is to be able to get faster each of these intervals while maintaining 24 spm. 

5 Rounds 
21 Calorie SkiErg
75 Heavy Rope Singles
Rest 3:00
Pacing: Reach

Each round is meant to be done at a pace that feels too fast when considering the total volume of work. Ski at an aggressive pace but stay composed so that you can immediately pick up your jump rope and get to work. When jumping rope don't give into that inner voice telling you to rest, push through! Broke the jump rope during the first round, otherwise kept it unbroken. The pump in my forearms from the combination of ski/heavy rope was real. 

From Crossfit Football: E Caf 
Complete 10 rounds:
Row for 1 minute, rest for 1 minute..
Stroke Rate: 20
🎯 pace: 2:00/500m or lower
DF: 121

This vid from DH Rowing will show you how to improve force per stroke and overall rowing strength on the c2 rower with this doozy of a reverse pick drill! 

This rowing drill consists of the following: 

Stroke rating: 16

Damper Setting: 10

Legs Only: 5

Legs and Body: 10

Full Slides: 15

This is the perfect drill to help you do an analysis on your mental and physical rowing game because it's gonna get reallll tough to keep your spm right at 16 when your body wants to give in. But we promise, this drill works and will only make you a stronger athlete and rower! 

Ski Series II - Event I - Guardians of the Galaski 
Ski 100m
Rest 30 seconds
Ski 100m
Rest 30 seconds
Ski 100m
Rest 30 seconds
Ski 750m
Rest 30 seconds
Ski 100m
Rest 30 seconds
Ski 100m
Rest 30 seconds
Ski 100m
 
Scores:
1A: 750m time (3:11.8)
1B: Total time (5:30.4)

Accessory
3 rounds

20 seated db press (40#) - use a single db with a hand on each head
20 banded triceps extension - black band at Airport Rd Y
rest 30 seconds between each set