52 WEEK ENDURANCE: SESSION 35 
3 Rounds
2500 Meter (Hard) Row
Rest 4 Minutes

I woke up with a million excuses -- I wasn't feeling it, It's been a long week I should rest...all of them were lies so I went and got some. Treated this as more of a recovery sandwich with a 'hard' interval between two 'moderate-easy' intervals.

For Time 
400 Calorie Row

You need to have a goal in mind before starting. Work out a pace based on calories/minute. I treated today's effort as more of a recovery effort. My body is pretty cooked, as I have logged about 25 thousand meters already this week. A good marker would be 14 calories per minute which would put me between 28-29 minutes.

Interval Variable 
9min/8min/7min/6min/5min/4min
Rest 1:30 

Decreasing time cycle vs. increase in intensity. Steadily increase both rate and pace with each round. My goal was to nudge up my pace by two seconds each interval but my legs felt heavy. Still happy to increase by at least a second each round. 

52 WEEK ENDURANCE: SESSION 33 
5 Rounds
500 Meter (Moderate) Row
Rest 1 Minute
250 Meter (Sprint) Row
Rest 30 Seconds
100 Meter Slow Row
Rest 15 Seconds

This workout is made in the "Sprint" intervals. Keep a consistent pace on the opening "Moderate" interval and then really push the "Sprint" for each one.

Score: Average 500m (2:16.2)
Score: Average 250m (:53.9)

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

Rest 3:00 between each

Pace: 2:11.0
Rate: 24
DF: 118

Variable Distance 
9000m continuous (6x1500m)
Intervals 1&4: r18 @ 2:20.5 pace
Intervals 2&5: r20 @ 2:17.5 pace
Intervals 3&6: r22 @ 2:14.5 pace

Started slowly, but was within a half-second of target pace for each of the last four intervals. Rowed in the garage on a cool 65-degree afternoon. 

Timed Intervals

5x6-minute intervals, as follows:

1min @ r20

4min @ r26

1min @ r20

Rest 1min and repeat for 5 total rounds

Woof...5x6mins is no joke. Did not have a target pace in mind, but wanted to stay consistent from round to round. 

6 Rounds
Each Round is 2 Minutes
100 Meter Farmer Carry
Max Wall Walk

My wall walks need practice and a timed workout is not the place to do so. Need to learn the technique for walking down the wall without crashing to the floor. I did two wall walks the first round then switched to strict HSPU (9-6-5-5-5 reps). Used 35lb KB for the farmer carries -- one lap around the track at the Y.

Interval Variables 

5/4/3/2/1/2/3/4/5 minutes each

1min rest between each interval

2min rest after minute interval

DF 116

Start slow and get faster with each descending interval. Hold pace from 1min interval for each interval on the way back up the ladder. Rate capped at 21spm. This felt real good and was a good way to accumulate some volume. 

Core: 
100 Sit-ups
Every 20 reps, perform :20 hollow hold

Metcon: 

Row 

Bike
Rest

Another VC men's workout with David and Matt. Work for 1:00 at each station with :15 transition between until each person has completed five full rounds. Opted for straight leg sit-ups. Midline was trashed for the cardio relay. Work for the full minute at each station - held the rower between 2:00-2:05 and the rpms on the bike at 70 each round. 

10 mins @ 2:30 r18 
rest 2:30
7.5 mins @ 2:25 r19
rest 2:00
5 mins @ 2:20 r20
rest 1:30
2.5 mins @ 2:15 r21

This was meant to be an easy recovery effort.  Finished with some stretching to help unlock the lower back.

Interval Variables 
1600m warm up
60secs-50secs-40secs-30secs-20secs-10secs 
Rest 90secs
10secs-20secs-30secs-40secs-50secs-60secs
*1:1 work/rest 

Repeated hard efforts with a goal of getting faster throughout. No rate or pace guidelines - just let it rip! The way back up the ladder was fire 🔥🧨😅!! 

 Bench Press 3-3-3-3-3-3
*6 pistols between sets, alternate 3/3

Used 225-pounds for all sets. Pistols were done assisted, with one hand on the barbell to help get out from the bottom. My focus was on steady movement and good depth - felt pretty good overall.

52 WEEK ENDURANCE: SESSION 31 
3 Rounds
1000 Meter (Moderate) Row
Rest 90 Seconds
1250 Meter (Hard) Row
Rest 45 Seconds
500 Meter (Moderate) Row
Rest 4 Minutes

For this session all intervals should actually be the same pace - but the perceived exertion will feel more difficult - especially on the longer middle section because the pace should be hard to hold for that longer effort. This was a little slow -- moderate should be done around a 2:10 pace. Left some gas in the tank, because I have another long-ish row scheduled for tomorrow. Score does not include final four-minute rest period. 

Score: Round 1 Time (12:06.8)
Score: Round 2 Time (12:04.4)
Score: Round 3 Time (12:04.9)

Interval Variables 

1250m/1000m/750m/500m/500m/750m/1000m/1250m

1:45 rest between each

Kept the pacing moderate as I was feeling pretty fatigued despite coming off three rest days. Held the rate around 22/23 except for the second 500m intervals where I missed the start and had to play catchup. 

Timed Intervals 
6/3/3/1/1/1 minutes each
2:00 rest between each interval

DF 119

The focus today is on the 1:00 sprints. Use the 'longer' intervals to get nice and warm and then leave no doubt on each sprint. A 2:1 rest:work interval should allow for almost full recovery between sprints.

Crossfit | 220908 
42-30-18 reps for time of:
Row calories
Dumbbell box step-ups

Two 20-lb DBs, 20-in box

14:55

Warmed up with DH 10-minute build (2236m). Held around 2k plus 10 pace for each row. Broke the step-ups at the halfway mark but spent a little too much time resting. It wasn't a fatigue issue as much as being cautious with my knee. 

3000m row 
3-minute rest
10-minute row

The goal is to maintain a faster average pace in the second work interval. I wanted to try and hold my goal 5K pace (2:06) throughout, getting slightly faster during the 10-minute interval. I was riding the struggle bus today and gave up with just over three minutes remaining  ☠️☠️☠️ SOOO disappointed - I should have just scaled back my pace and finished. 

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

Scores: 
2A: Fastest 600m (2:36.8 #10)
2B: Slowest 600m (2:45.4 #1)

My goals were to get faster with each 600m interval and to hold a stroke rate of 22 throughout. 

August CTC  - Crazy Eights Triple Crown 
3 Rounds of 888m with 80 seconds rest
Record your time for the three active reps, not including the 160 seconds rest

10:27.5

This was devastating and felt like a nasty 2000m TT. I haven't done much at this rate/pace combo in a while and forgot how badly it can hurt. Came out very hot during the first interval and tried to just hang on and keep my pace under 2:00 in the subsequent rounds.