Row Conditioning 
10 x 20 calories/:20 rest

Fixed intervals of 20 calories of work with 20 seconds of rest. Pulled this from the Concept2 Workout of the Day archives. 

Row Intervals 
12x 1:30//1:00r
🎯 2K plus 12 (2:08.5)
Rate: 18
DF 123

Focus on technique and maintaining momentum (smooth power). Target was 350m each interval to hit the desired pace. Turned the drag up a bit to get a little more bang with each stroke. Spend a few minutes getting warm, focusing on applying power from the start and getting to target rate within 3-4 pulls. 

Row Conditioning  
8x 1000m 
1st & 2nd @ 22spm 
3rd & 4th @ 24spm
5th & 6th @ 26spm
7th & 8th @ 28spm

DF 121

This was a great way to accumulate some volume. Held negative splits throughout - each interval should be faster than the previous one. 

Row Series X - Event 2 - No Time To Die 
Row 6000m
600m splits
No Rest

Scores: 
2A: Fastest 600m (2:38.2 #10)
2B: Slowest 600m (2:46.1 #1)

🎯 2:15/500m

⏱ 21/22 stroke rate

Street Parking 52 Week Endurance: Session 24 
2000 Meter (Hard) Row 
Rest 5 Minutes
2000 Meter (Hard) Row
DF 119

This is a re-test from Week 1. Make sure you look at what you scored to see how you have improved. How has your pacing, endurance, and recovery between efforts improved? Had a million reasons why I did not do well today...my back was sore from helping Rachel move on Saturday, the humidity sapped my energy for the second 2K, I didn't put in a proper warmup. All of these are just noise. Mentally I wasn't into this workout from the start and it showed in my performance. Need to be better, especially on that second round.

SkiErg ESD 
4 Rounds
6x [30 seconds max effort / 30 seconds rest]
3 minutes rest between rounds
🎯 130m every round [1:55.3 pace]
DF 86

Went out hard from the first interval and paid for it pretty quickly. My shoulders and triceps were pretty gassed from all the pressing yesterday and I failed to reach my target in any of the final three rounds. Looking forward to a couple of rest days this weekend. 

Crossfit | Thursday 220721
3 max sets of handstand push-ups
Shoulder press 3-3-3-3-3 reps

HSPU: 13-13-12

Shoulder Press: 135-145-155-165-175

Chest to wall HSPU with head to abmat. If this was one max set, I probably could have gutted out a few additional reps, but wanted to leave something for the second and third sets. Took the bar from the rack on the shoulder press. Fought for the final rep at 175-pounds, otherwise the bar was moving pretty easily today. 

Metcon-
AMRAP 4:00 X 3
75 singles
15 KB swings @ 35lbs
12 v-ups

Rest 2:00

Row Conditioning-
15 minutes steady state row
5 minutes @ 20spm
5 minutes @ 24spm
5 minutes @ 28spm
DF 118

"Ski Wee Herman" 
Every 2 Minutes for 28 Minutes 
300m Ski 
Even Rounds: 30 spm or lower
Odd Rounds: 36 spm or higher

Aerobic effort with built-in breaks and alternating objectives through spm recommendations. Always an effective way to keep you in the game for the full 28 minutes. Was able to stay pretty consistent from round to round, even keeping the lower rate rounds within 4 seconds of the higher rounds at the same damper setting. 

Metcon- 
15x 30 seconds work//20 seconds rest
1) DB push press @ 25lbs
2) Medball Squat @ 30lbs
3) Hollow Hold

Row Conditioning-
5x400m//1min rest
Pace: 2k plus 3. Get faster with each interval.

For the metcon portion, commit to working for the whole interval. Speed does not matter, pace does not matter, the number of reps does not matter. What matters is that you work the whole 30 seconds every single time. Do that and the stimulus will be met. 

Valley Creek Mens Workout

Complete 10 Rounds Each:

3 sandbag over the shoulder

Carry sandbag up/back driveway
Row 8 calories (sprint pace) immediately after

Four guys (Luke, Roper, John K and I) this morning. Each of us would do 3 sandbag cleans, then carry the sandbag up the driveway and back down, and finally jump on the rower for an 8-calorie sprint. After the last guy (Luke) finished on the rower, Matt would begin another round with the sandbag. This was one round. Continue this pattern until 10 rounds are complete. Guys were sending it on the rower, pulling around 1300-1500 cals/hour. 

Street Parking Program C 220714 

Part 1 (4:26)

3 Rounds

50 Heavy Rope Singles 

20 KB Deadlifts @ 44lbs

Rest 3 Minutes after all 3 Rounds

Part 2 (4:11)

3 Rounds

50 Heavy Rope Singles 

12 Sandbag Power Clean @ 55lbs

Two parts today, each should take roughly the same amount of time. To be clear, it's 3 rounds THEN a 3 minute rest before moving on to part 2. To hit the goal, we are shooting for 1:20-2:20 per round for both parts (goal: 4-7 mins each round). Although it is a lot of deadlifts, this weight was too light, should have used the 53lb KBs. My first time with the sandbag power cleans -- resist the temptation to swing the bag, keep it close to your body like a barbell power clean. 

52 WEEK ENDURANCE: SESSION 27
The Perfect PM Memory Screen

8 sets of 500m // 2 mins rest

The catch here is that all intervals need to be at the same pace and rate to create what is considered a *perfect* screen. This is a RE-TEST from Week 2. The goal here - again - is to be super consistent for each round. Let's see how your shorter duration effort with long rest has improved so far!

Strength
5 sets
5 Strict Press @ 135lbs
10 Evil Wheels

Rest as needed between rounds. Took the bar from a rack, should have taken from the floor. With the rest after each set, go a bit heavier -- these were never in doubt.

Row Conditioning 
3000m  @r22

Sub-max effort at the rate. Aim for 2k plus 12 or better. Not a textbook effort - pace and rate were very erratic and I ended up pulling with my arms much more than I should.

Endurance Week 25

3 Rounds
250 Meter (Moderate) Row
1 Minute (Easy) Row
250 Meter (Moderate) Row
1 Minute (Easy) Row
250 Meter (Moderate) Row
1 Minute (Easy) Row
250 Meter (Moderate) Row
1 Minute (Easy) Row
1000 Meter (Hard) Row
1 Minute (Easy) Row
Rest 30 Seconds
500 Meter (Easy) Row
Rest 3 Minutes Between Rounds

Focus on this one is to keep a VERY consistent pace for all intervals/all rounds. Can you hit your distance/cals within a second or two each time? Push the pace on the longer (Hard") interval - still with the goal of hitting the same time for each round. Drag was set at 122. I was pretty consistent throughout the moderate 250s (1:06.1 was fastest and 1:08.2 slowest) and the hard 1000s (4:13.9, 4:13.5 & 4:14.0) but there was a wide range of distances on the 1:00 minute easy intervals. Needed the recovery, especially after the hard 1000s so the distance varied greatly with each from 207m (most) to 182m (fewest). 

Score: Total Time (Including Rest) 56:06.1

July 2022 CTC 
10x 199m//1:00 rest
Rate: Open
🎯: 2K 

DF: 119

Warmed up with DH 10-minute build. Try dropping the rate a few ticks (26 or 27) and holding the same pace. Overall though I am pleased with the consistency. 

 5 Rounds 
:30 Max Hang Power Cleans (95lbs) 
:30 Max Ball Slams (20lbs)
:30 Max Russian Twist (16lbs)
1:30 Rest

63 Hang Cleans | 53 Ball Slams | 78 Russian Twists

Focus is on producing powerful reps rather than the number of reps. Focus on each movement and give it your all. As you get tired you can get away with sloppy cleans or dropping the ball. That is not what we want today - instead explode up and explode down. Push your feet into the floor and explosively pull the bar upward. Fully extend knees and hips as you stand up for the ball slams. Kept heels on the floor during the Russian twists. 

Midline 

75 reps of each 

Russian Twists

Alternating V-Ups

Metcon

4 Rounds

15 Calorie Row

15 Meter Sled Push (202lbs)

15 Calorie Ski

15 Meter Sled Push 

Hold 10-pound wall ball for the sit-ups and Russian twists. Kept heels on the ground during the twists. Loaded the sled with (2) 45 and (1) 25-pound plates. All work was done unbroken with only break the walk to and from sled. Took around a minute of rest between rounds. Those splits on the SkiErg were nice but 15 calorie sprints on the rower should be a bit faster - think 2K or better. 

Row Conditioning 

6x 3min on 3min off
During rest perform 1 round of: 
16 sit-ups
16 medball squats
16 alternating seated press (25lbs)

Intervals 1&2: 24 spm 2k plus 16
Intervals 3&4: 26spm faster
Intervals 5&6: 28spm faster

This was sneaky tough, especially with the humidity in the gym this morning. I finished the first two rounds with about a minute to go and then took full rest following the third round. Did another circuit after round four and then took full rest after rounds five and six. 

Strength - 
Hang Power Clean 1-1-1-1-1-1-1 reps
175-185-190-195-200(fail)-200(fail)-185-pounds

• Build up to first working set by doing sets of 3-3-2-2-1
• First working set should be challenging but allow for a gradual build up in the first few working sets

Warmed up to 165lbs for last single. Couldn't turn the bar over at 200, was more of a clean pull. 

Conditioning - 
3x3 min on 1 min off
24-26 spm @ 2k plus 14 (get faster)

then,
300m for time

Turn up the drag for the 300m sprint -- was 118 across the board. 

Rowing Long Intervals 

4-6-8-10-8-6-4 min pyramid / 2 min rest

DF: 119

Since the half-marathon, I have been inspired to work in some longer duration rows. This is a great workout to reach a bit on the pacing since there are built-in rest periods. 10K goal pace (2:15/500m) would be a good target. 

Core Values: 
1 minute plank
75 weighted sit-ups
1 minute plank
75 Russian twists
1 minute plank

Hold 10-pound wall ball for the sit-ups and Russian twists. Kept heels on the ground during the twists. 

52 WEEK ENDURANCE: SESSION 23 
3 Rounds
250 Meter (Easy) Row
250 Meter (Moderate) Row
250 Meter (Hard) Row
250 Meter (Very Hard) Row
250 Meter (Sprint) Row
2 Minute Slow Row/Walk/Active Rest

Score: Round 1 Time (5:17.7)
Score: Round 2 Time (5:17.6)
Score: Round 3 Time (5:17.5)

Paced this perfectly, talk about consistency! One of my favorite Endurance pieces to date -- maybe because it was so short...