52 WEEK ENDURANCE: SESSION 28  
3 Rounds
500m (VH) Row/500m (Super Easy) Row/Rest :10
375m (VH) Row/375m (Super Easy) Row/Rest :10
250m (VH) Row/250m (Super Easy) Row/Rest :10 
Rest 4 Minutes 

Was not looking forward to this one although it ended up being fun! I probably should have kept VERY HARD pieces a few beats faster - maybe start at 2K pace for the 500 and increase by 2 seconds at 375 and again at 250. The four minute rest periods allowed for full recovery.

Score: Average 500 Meter (Very Hard) Time 1:59.8
Score: Average 375 Meter (Very Hard) Time 1:28.7
Score: Average 250 Meter (Very Hard) Time 0:57.8

Row Time Intervals 
16x 1:00 work/1:00 rest
Rate 20
🎯 2k plus 6 (2:02.5)
DF 120

Power development effort this morning. Found target pace to be challenging yet sustainable at this rate. Looking back, target pace was supposed to be 2k plus 6 to start with a goal of getting faster by the end. 

 A. Bench Press
10-5-3-1-1-1-3-5-10 reps

165-195-225-245-265-275(f)-225-205-185

The 265# bar went up so clean and so fast I thought for sure would be the day I made 275# but I couldn't even get the bar off my chest. I think the block is mental -- seeing 275# on the bar and getting into my own head about not having made the lift before. 

B. Midline
5 sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Garage Athlete Games 22.3 - 1 to 2 Business Days 
Row 2:00 @ 24 s/m. 
Rate must be at or under 24 to be valid. 

Score: Total Meters (471m)

After burning out my legs on the Echo bike and destroying my forearms and triceps on the SkiErg, there was nothing I wanted more than to row for power. At least, this was only two minutes. Took me about 15 seconds to get to the pace I thought I could hold, but then sat on 2:06 the rest of the way. 

Garage Athlete Games 22.2 - Light It Up 
Ski 4x 20 Calories

2:00 Rest

Score A: Fastest (1:04.2)

Score B: Slowest (1:19.1)

Score C: Total Work Time (3:37.8) 

DNF as I quit during the fourth round. My arms are still very sore from Wednesday's upper body pump and I came out too hot on the first interval. Should have pushed through, but I was cooked in the moment and felt I had nothing left to give. Disappointed with this effort 😓😓.

Garage Athlete Games 22.1 - Descent 
4000m / Rest 2:00
3000m / Rest 1:30
2000m / Rest 1:00
1000m / done! 

Score A: 4000m time (6:31)
Score B: 1000m time (1:28)
Score C: Total Time (16:09) 

This was written for the BikeErg, but I subbed in the Echo bike. Dry heaved a couple of times after that 1000m 🤢🤢. I have not really spent a ton of time on the bike in the last 12 months and it showed. This effort punished me and set the tone for what was going to be a tough day. 

Rowing Long Intervals 
3x 3500m // 3:00 rest
Rate: 22
🎯 Goal 10k (2:15) pace

I was tired and sore this morning, so I used the first interval to find a reasonable pace that I felt I could do for all 3 rounds. Not quite at target pace but happy with the consistency. 

Recovery Row

3x 10 minutes // 2 minutes rest

Rate change 4:00 @18, 3:00 @20, 2:00 @22 & 1:00 @24

🎯 18 @ 2:18.5, 20 @ 2:15.5, 22 @ 2:12.5 & 24 @2:09.5

Spend the time focusing on form, especially at the lower stroke rates. Sit up straight, heels down at the catch, level handle, relax grip, arms straight at the catch, etc...

Body Armor
100 banded bicep curls*
100 banded tricep pulldowns*
4-point shoulder raises (3x10 each - front, Y's, side and bent elbow)
3x10 tempo bench push ups
*Used red mini-band - go for light and quick band work, keeping shoulders back and core engaged. 

Variable Time 
15mins/10mins/5mins
rest 3mins/2mins
DF 120
🎯 7000 meters

As written, this should be done at 30 minute goal pace. To hit that target, I'd need to be at 2:09 or better. I didn't want to push the rate today, so I knew that was going to be a challenge. Very happy with the consistency over 30 minutes while holding a 22 throughout. 

Variable Intervals

3500m 
Rest 2:00
1500m
🎯 2K plus 11
DF 120

Use target pace and rate for 5000m and look to stay calm and comfortable. Found both the pace and rate to be sustainable although challenging. 

Recovery Row 
5x1000m 
60 seconds rest between
DF 109

Low and slow intervals this morning. Turned the drag down a bit and kept these around 2:15 pace with a secondary goal of getting faster each interval. 

Every :30 seconds for 10 minutes:
(1) Hang Power Snatch @ 165lbs

This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 165lbs. If you cannot do 165lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Finished all (20) reps @ 135lbs.

Finisher
5:00 AMRAP
5 Front Plate Raises
10 Plate Bicep Curls
5 Plate Presses 

Held 25# plate - keep moving for the entire five minutes.

Outlaw Connectivity
(3) x 0:20 Box Shoulder Stretch; immediately follow each set with (8) floor PVC shoulder raises.
(1) x 0:30 HS Shoulder Taps

Row Conditioning 
5mins // 4mins // 3mins // 2mins //1min

Complete all at 22spm. The aim of the game is max total distance between all durations. Rest for 2 mins between sets. Was short on time but wanted to get sweaty. Secondary goal was to get faster with each interval. 

Midline
5x 12+:10 Hollow Rocks + Hold

Row Intervals 
4x8 minutes, cont. (3m/1m/3m/1m)
Rest 2:30
Rate 20/28/20/28

🎯 2K plus 18 @r20; 2K plus 3 @ r28

Great piece to accumulate some volume. Targets were 2:14.5 at r20 and 1:59.5 at r28. I ended up a bit slower - 2:19.1 average @ r20 and 2:04.7 @r28 - especially during the first round. Whatever the pacing, try to stay consistent throughout at each interval. 

20:00 AMRAP  

5 push-ups

10 butterfly abmat sit-ups

20 air squats

Partner workout with Luke in the garage. Person A will complete one round of the metcon while the Person B rows. Once Person A finishes a round, switch and repeat until the 20 minutes are up. We started around 2:00/500m pace but that fell off somewhat as we moved through the workout. Each finished 6 rounds and I got 8 squats into my 7th before time ran out. 

Workout 55 - RowErg - Pendulum Conundrum PART B 
Tabata Row
8 Rounds
:20 HARD effort
:10 Rest
🎯 800m

Hit this piece after a brief rest following PART A. Damper setting is up to you -- I went with 6 (DF 142). Goal should be 100m per interval which is a 1:40 pace. To achieve this, you'd need a 'flying start' each going into each interval to get up to speed in such a short time. 

Workout 55 - RowErg - Pendulum Conundrum PART A
9 x 1:40 on, :20 off (2 min rest after round 5)

Followed along with As The Flywheel Spins Workout 55 which put a twist on this workout with damper and rate change after each interval. Once you are nice and warm, you'll then set the damper to your choice and complete the Tabata portion of the workout. 

52 WEEK ENDURANCE: SESSION 30 
5000 Meter Row

DF 117

My legs were pretty sore from yesterday so I decided to treat this as more of a technique/recovery row rather than a time trial. Held the rate at 20/21 throughout and sat on a 2:15 pace. I'll need to bump up the rate for the TT (25/26) with a goal of 21:20 or below (2:08 pace). 

52 WEEK ENDURANCE: SESSION 21 
8 Rounds
375 Meter (Very Hard) Row
1 Minute (Super Easy) Row
No Rest Between Rounds
Rest 1 Minute After 8 Rounds
8 Rounds
250 Meter (Very Hard) Row
1 Minute (Super Easy) Row
No Rest Between Rounds

Woof!! I am not okay after this session. You need to really be dialed in mentally for this one as it 35+ minutes of continuous movement - save for a one-minute rest between each of the eight-round sections. Tried to keep both the 375 and 250 'on' efforts at or around 2:00.5 pace. This one is all about learning how to recovery from a hard effort while still moving. 

Score: Average 375m VH Time [1:30.7]
Score: Average 250m VH Time [1:00.3]

5 Rounds 

300m SkiErg

10 Bench Press @  135lbs

🎯 sub 2:00 pace at high stroke rate (50+) and max drag

DF 137

Rather than 'for time' I rested as needed between movements to ensure I could send it on the SkiErg and keep the bench unbroken. I found it tough to keep such a high rate at max drag. 

Annie
50-40-30-20-10 reps of: 
double unders*
straight-leg sit-ups
*double the volume if doing singles

Workout with Luke at WCY. Wanted to keep things simple, so I opted for straight-leg rather than butterfly or banded sit-ups. Used the drag rope for singles. 

52 WEEK ENDURANCE: SESSION 26 
1250 Meter (Moderate) Row
Rest 3 Minutes
Then
10 Rounds
125 Meter (Easy) Row
125 Meter (Sprint) Row
90 Seconds Walk/Active Rest
Rest 3 Minutes After 10 Rounds
Then
1250 Meter (Moderate) Row

Two main focus points for this one - the sprints during the 10 round section and the final/longer interval at the end. Use somewhat of a "flying start" going into those sprints each time - meaning - pick up the pace on the last 2-3 seconds of the "Easy" interval before so that you hit that interval at your full sprint pace. The final/long interval will feel much different than that same distance did at the beginning of the workout. This will test your ability to hold your "Moderate" pace - even after fatigue sets in.

Other than the humidity out in the garage, this was a fun one. Happy with the sprint times and was a second faster on the second 1250m - although I needed to hold a higher rate to do so. 

3 rounds of:
21 plate ground to overhead
18 calories row or bike
Plank hold for time equal to row/bike time

Another VC men's workout. Used 25lb plates for the G2OH and kept all rounds unbroken. I ended up on the bike for rounds 1&3 and the rower on round 2. Finished the bike and row just over a minute each round (~1:04). All those sit-ups yesterday caught up with me during the planks and I had to come down at the :30 second mark for a few seconds each round. 

5 Rounds 
12 Straight Leg Sit-ups w/Medball (10lbs)
200m Row
Rest 90 Seconds
3 Rounds
12 Straight Leg Sit-ups w/Medball (10lbs)
200m Row
Rest 90 Seconds
2 Rounds
12 Straight Leg Sit-ups w/Medball (10lbs)
200m Row

As written was 15 GHD sit-ups and 200m runs. Kept the sit-ups unbroken (should have stayed with 15 per round as written) and held each of the row intervals right around 50 seconds. 

30 Calorie Echo Bike 
5 Thrusters @ 110lbs
4 Thrusters @ 120lbs
3 Thrusters @ 135lbs
2 Thrusters @ 145lbs
1 Thrusters @ 155lbs

Approach this workout similar to a clean or snatch speed ladder. Set up a single bar and changed out the weights between each round. Pushed the pace on the bike, finishing in 1:32 staying above 70 RPMs the whole time. Only rest is walk from bike on track to barbell. 

Row Conditioning 
Part 1
Single Distance
3000m @ 22spm

Sub-max effort, around 75% 

Rest fully and then:

Part 2
Interval Distance
Two Sets
6x 100m // 2:00 rest
Rest as needed between sets

Use good technique and don't be sloppy. Turned up the DF [117>140] a bit for these sprints. A noble goal would be to hold all intervals at 20 seconds or below. 

Row Conditioning 

2x 12 minutes
Rest 2:30 
follow rate 4'/4'/4'
20/22/24spm
22/24/26spm

20spm @ 2k plus 18; increase by 2 seconds with each rate increase
22spm @ 2k plus 16; increase by 2 seconds with each rate increase

On the Concept 2: 
1 min, 3 min, 5 min, 3 min, 1 min pyramid / 2 min easy

Pre-set the monitor for 23 minutes. Row five intervals in a pyramid of 1-3-5-3-1 minutes, with two minutes of rest in between each piece. Goal was to improve on the back half of this workout. The longer rest periods should allow you to get uncomfortable during each of these five intervals.