Row Conditioning 
28 minutes with rate increase 
7:00 @ r18
6:00 @ r20
5:00 @ r22
4:00 @ r24
3:00 @ r26
2:00 @ r28
1:00 @ r30

Start slow and drop split by 2-3 seconds with every rate change. Let the speed come from the change in rate. That last few minutes was ROUGH - I did everything I could to hang on. 

Strength

Hang Cleans 3-3-3-3-3

Focus on mechanics and less on going heavy. Best set was 150-pounds. 

Crossfit | 220312 
3 rounds for time of:
Row 500 meters
21 hang power snatches @ 65lbs

14:40

This is meant to be a light weight for the hang power snatch. This is going to test your grip so try to keep your grip loose on the rower. Hold onto the bar and complete the snatches in two sets. 

Midline

2 rounds, not for time:

10 hollow rocks, 10 second hollow hold, 10 alt. v-ups, 10 second hollow hold

Midline work was done prior to metcon.

Workout 28 - RowErg - The Escalator 
As The Flywheel Spins Podcast 

11 Minute Interval (Steady State @r22 Stroke Rate, building to @r24, adding Power Strokes)
9 Minute Interval (9 x 50 sec Easy, 10 sec Power)
7 Min Interval (7 x 40 sec Easy, 20 sec Power)
5 Minute Interval (5 x 30 sec Easy, 30 sec Power)
3 Minute Interval (3 x 20 sec Easy, 40 sec Power)
1 Minute Interval (1 x 10 sec Easy, 50 sec Power)
1 Minute Rest Between Intervals

I can hardly straighten my arms after the Tabata curls the other day so I turned the drag all the way down for this one. Easy work was around 2:25 and Power at 2:14. Focus on the change in ratio at r24 between 'easy' and 'power' - drive speed is faster and recovery slows down. 

Row Series IV - Event 4 
"Silence of the Legs"
Eight Rounds:
ROW 300m (30 seconds rest)
Scores:
A) Fastest 300m time
B) Slowest 300m time

Put in a good warmup and let it rip. Turn the drag up a bit and be willing to suffer - keep each round below 2K pace. 

Midline
3x20 unbroken medball sit-ups
hold a plank for the same time it took to complete sit-ups each round

Row Conditioning 
5000m with rate changes every 1000m
Rate 25-22-25-28-25
DF 86

Turned the drag all the way down for this one and let the rate dictate speed. 

Tabata Mashup
45lb barbell bicep curl
Abmat sit-ups
Banded triceps pushdown (purple band)

*complete all 8 rounds of one exercise before moving to the next

Workout 97 - RowErg - Define your Priority  
4 minutes @ 22
3 minutes @ 24
2 minutes @ 22
1 minute @ r28 max effort (212 avg. watts)
5 minute rest
20 steady minutes @ 24 (4212 meters)

No rest between the first four intervals - should be ten continuous minutes. Use the first three as a warmup before sending it during the one-minute max effort. For the 20 minute piece, take your average watts from one-minute max effort and divide in half (212 > 106). At the 10 minute mark, bump up 10-15 watts, then again at the 5 minute, 2.5 minute and finally at the 45 second mark. Note your average watts and total meters for the twenty minute interval. Last 45 seconds were done above 200 watts.

Midline 

5X12+0:10 Hollow Rocks + Hollow Hold 

Workout 53 - RowErg - Ups and Downs 
Warm Up/Workout:
12 Minute Stroke Rate Pyramid
18-20-22-24-26-28-28-26-24-22-20-18

6 Minute Active Recovery

12 Minute Rolling Hills
Easy/Moderate/Hard
Moderate/Easy/Moderate
Hard/Moderate/Easy
Moderate/Hard/Moderate
 
Cool Down:
6 Minute Active Recovery

52 WEEK ENDURANCE: SESSION 44 
3 Rounds
1000 Meter (Hard) Row
Rest 2 Minutes Between Rounds
6 Rounds
10 Second (Sprint) Row
Rest 1 Minute Between Rounds
3 Rounds
1000 Meter (Hard) Row
Rest 2 Minutes Between Rounds
6 Rounds
10 Second (Sprint) Row
Rest 1 Minute Between Rounds

"Hard" intervals should be uncomfortable but not all out. Go for it on the "Sprint" intervals. Be prepared for it to be much harder to hold your pace during the second 3 rounds of "Hard" intervals. The goal, however, is to do just that. I am nursing a cold (COVID?) so I didn't push the 1000m intervals the way I normally might. HARD 1000m should be closer to 2:08.5-2:10 pace per 500m. Was very consistent and there was no degradation from the first set of 1000m to the next. For the 10 second sprints you should be seeing 400+ WATTS each time. 

Score: Average 1000 Meter Time 4:29.5 

Crossfit | 231213
For load:
3-3-3-3-3-3
Deadlift

After each set complete:
5 broad jumps for max distance
8-calorie Echo bike as fast as possible

Rest 3 minutes between sets.

Goal: Power
Post heaviest deadlift, longest broad jump, and fastest Echo-bike time to comments.

DL: 280lbs

Broad Jump: 5 feet 6 inches

Echo Bike: 17 seconds 

Lift as heavy as possible while respecting the speed work. Add weight each round. Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan]. This type of workout is fun and very challenging in the best possible way. The goals are clear: Deadlift with max force and bike at max speed. The broad jump is a combination of force and speed.

Workout 61 - RowErg - tril·erg·y: Row 
We row through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.
 
Warm Up:
4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 22 SPM to 24 SPM
Then, 4 Rounds of...
45 Seconds of RPE 4
15 Seconds of Max Power at 24 SPM
 
Immediately into... 
 
Workout:
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM
 
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM
 
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM
4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM
 
Cool Down:
4 Minutes Ease Off Intensity

ErgZone Challenge #2 
Rate: 23
Pace: 2
DF: 117

The workout is 23 minutes, broken down into 1-minute splits. This one is about consistency at each split. Your goal is to repeat 22 times the same pace/watts and SPM you did on the first split. Think about that perfect screen. Score 1 point for each time the athlete meets the goals set on the first interval. For a real challenge, set a target pace and rate, then cover the monitor and see how close you can get. 

Score: 16

Midline

3x20 unbroken banded sit-ups

hold a plank for the same time it took to complete sit-ups each round

Row Conditioning 
90 second row @ r24, rest 30 seconds
60 second row @ r26, rest 45 seconds
30 second row @ r28, rest 60 seconds
15 minute row @ r22, rest 30 seconds
30 second row @ r28, rest 60 seconds
60 second row @ r26, rest 45 seconds
90 second row @ r24, done! 

Try to go faster on the back half without sandbagging the front half. Need to get better at finding target rate within 3 strokes - especially at the higher numbers. 

With a 25:00 clock 
Row as many meters as possible
*Every 4:00 including 0:00 perform
10 unbroken bench press @ 115-pounds
10 v-ups

Score = Total meters rowed

Nice and sweaty effort. Had ~2:30 remaining on the rower each round. Kept the pace around 2:15-ish and the rate between 23-24. 

10 minutes to complete the following complex for max load: 

1 power snatch
2 hang snatches

It was 50 degrees out today so I headed out to the garage for some fun with the barbell. Warmed up with some snatch high pulls and hang power snatches at a light weight.  

Best lift was 118-pounds. I didn't want to push too much here - just looking to make a few good lifts with solid technique. 

Workout 24 - RowErg - Warm Up? Workout? Your Call 
Warmup:
Rate Building Ladder
Every minute increase the stroke rate and in addition gradually build in intensity
Stroke Rates: 16/17/18/19/20/22/24/26/28/30
  
Power 20s
Take the majority of these 6 minutes at an easy pace.  There will be 3 intervals of 20 power strokes taken randomly throughout.  We will hold our stroke rate steady at a 24.
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
2 Minutes Rest
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 

Workout:

2000m TT

Rate: 22/24/26/28; change rate every 500m 

8:20.0

Midline

50 alternating v-ups

90 second plank (each break 20 Russian twists with 12-pound med ball)

50 alternating v-ups
 

Rowing 
9x1:40 on, :20 off (2 minute rest after round 5)
Note: This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:40/20 r...9'.
15:00 minutes
3571 meters rowed
DF 86 (damper 1.5)

Get faster throughout with goal of #lastfast. 

Warmed up with darts game 🎯

Time: 12:17.8
Score: 13,905 (15,000 is perfect score)
Distance: 2722

Row Series VII - Event 2 - Dirty Resting 
Row 5,000m
Rest 8 minutes
Row 1,333m
Rest 4 minutes
Row 1,333m
Rest 4 minutes
Row 1,333m
 
Scores:
2A: 5,000m time (23:37.1)
2B: Slowest 1,333m time (6:05.2)

This workout is designed for you to push during each interval, allowing lactic acid to build up during the extended rest periods, hence the score for slowest 1333m. My knees were sore from yesterday so I kept this relaxed, holding an easy recovery pace throughout. 

**Threshold Training** 

Interval Variable
5min/7min/9min
1:30 rest between 

Set 1: 
3/1/1 @24/26/28 (5min)
Set 2: 
3/2/2 @24/26/28 (7min)
Set 3: 
3/3/3 @24/26/28 (9min)

Pacing notes:
r24@ 2k +12 seconds
r26 @ 2k plus 10 seconds
r28 @2k plus 8 seconds

Challenge yourself to hold onto the same splits throughout the workout. Was below target on several intervals - that third set was especially nasty! 💀💥😣 

Recovery Row 
10 mins @ r20 
4 mins @ r20 with power 5s at top of each minute
10 mins @ r20 
4 mins @ r20 with power 5s at top of each minute

Applying power while holding the same rate throughout requires you to adjust your ratio. Drive faster and slow down your recovery a bit. Wanted to get out to the garage for some easy meters on this warm December day. 

Workout 40 - RowErg - A Tale of the Charles 

So many short rest intervals, at high stroke rates and low damper settings aid our quest to find the "Magic Catch".  Can we make the point at which the Recovery and the Drive meet, disappear? Light and quick at the catch and quick at the finish. 

18 Rounds of...
1:40 @28 Stroke Rate at Race Pace with 20 Seconds Easy Rowing

Rate: 28

Pace: (suggested target = 2k plus 10)

DF: 86 (damper at line between 1 and 2)

The suggested pacing guidelines were too aggressive for today. I opted instead to hold around 2k plus 17-18 for the duration of the workout. RPE was around 6-7 - be more willing to suffer to achieve target pacing. 

5 RFT 
15 calorie row
15 bench press @ 135-pounds
15 sandbag bicep curls @ 55-pounds

23:15.5

Be smart and break the bench and curls from the start. Smashed my time from a previous effort.

Accessory

A: 15-12-9-12-15 reps of:

banded good mornings (red band)

banded triceps pulldown (purple band)

v-ups

B: 4x15 uneven press outs with weighted bar

52 WEEK ENDURANCE: SESSION 32 
7 Rounds
250 Meter (Easy) Row
375 Meter (Very Hard) Row
2 Minutes Active Rest

This is a continuous workout. The "Easy" pace should feel more difficult and higher exertion than the "Active Rest". No rest between the "Easy" interval and the "Very Hard" interval.

Score: Total Time 31:11

Score: Average 375 Meter (Very Hard) Time 1:29.44

Put in a good warmup working to a stroke rate you'll use for the 375m intervals. Tried to hold each of the 375s under a 2:00/500m pace. 

The Ghan 
Row 4321m 
Rest 30 seconds
Row 1234m

A: 4321m time (19:18.6)
B: Total Time (24:36.2)

Treat this similar to a 5K time trial. The brief rest will allow you to mentally reset and attack the second half of this workout. 

Friday 231124 
3 rounds for time:
30 weighted sit-ups (14lbs)
15 deadlifts (205lbs)

11:06

Warmed up with Dark Horse 10-minute build. Used trap bar with handles up for the deadlifts. Last set was unbroken - first two were broken 9&6. Subbed medball sit-ups for GHD due to availability. Push HARD to get this one done sub 10 minutes. 

52 WEEK ENDURANCE: SESSION 45 
10 Minute (Comfortable) Row
Rest 30 Seconds
250 Meter (Hard) Row
Rest 1 Minute
9 Minute (Comfortable) Row
Rest 30 Seconds
250 Meter (Hard) Row
Rest 1 Minute
8 Minute (Comfortable) Row
Rest 30 Seconds
250 Meter (Hard) Row
Continue for 7, 6, 5, 4, 3, 2, 1 Minutes...

Both the "Comfortable" and "Hard" pace should remain the same throughout. "Hard" is uncomfortable but not all out. Held 2K pace for each of the 'hard' pieces. This was a grind 🚣🏽‍♂️😅

Score: Total Distance for the whole thing (13,912 meters)
Score: Average 250 meter time (58.1 seconds)

"Odds Only" - Rowvember 11.22.23 
3973m
rest 115 seconds
1775m
rest 75 seconds
957m 

This longer workout will build those endurance muscles and this time we're only using odd metrics. Maintain 20SPM for the duration of the workout with moderate intensity. Bumped up my pace by 4 seconds with each interval. 

Midline

Tabata Weighted Sit-ups (14#)

Reverse Tabata Hollow Hold (10 seconds work, 20 seconds rest)

Row Intervals 
1:00 / 1:30 / 2:00 / 2:30 / 3:00 / 3:30 / 4:00
Equal rest for each interval
Rate 22
🎯 2k plus 10 (2:06.5)
DF 117

Power development effort this morning. Found target pace to be challenging yet sustainable at this rate. Hot, sweaty meters at low rate focusing on building power.

Row Conditioning 
30r20
DF 117

Planned to row easy 30 mins while watching Redzone. Try starting at target plus 1 and drop your split by 1 with each five minute block, increasing your speed even more so during the final three minutes. 

Recovery Row 
10 mins @ 2:29 r18
rest 2:30
7.5 mins @ 2:24 r19
rest 2:00
5 mins @ 2:19 r20
rest 1:30
2.5 mins @ 2:14 r21

Power Surge - ErgZone Challenges #3
Row 500m
Score: Best and Worst SPI for 100m split
SPI = Watts divided by Stroke Rate
Best: 9.47 (3rd 100m)
Worst: 8.25 1st 100m)

Turned the drag all the way down for the recovery row. Felt great and hit my targets with no stress so I decided to finish with another ErgZone challenge. Try this again playing with rate and a lower drag factor. 

Sprint Conditioning

1 min on // 2 mins off x 10 rounds

Rate: 28/30/32 (change rate every :20)

Pace: 2K 

DF: 111; 7-10 ticks below normal

I did a nice long warmup which included a nine-minute easy row, foam rolling and then 5x20 seconds at starting pace and stroke rate. 

Metcon
Every 4 Minutes for 20 Minutes
(5 Rounds Total)
10 (R) Staggered Stance Dumbbell Deadlift (35-pounds)
15 Weighted Abmat Butterfly Sit-ups (10-pound med ball)
10 (L) Staggered Stance Dumbbell Deadlift

For the stagger stance deadlift, keep your back flat while hinging with most of the weight loaded on the front leg. Choose a weight were you can get all reps done in one set with the last 2-3 (reps per side) feeling like a challenge. The 35s were too light - use 45 or even 50s next time out. 

Body Armor
4 Giant Sets
9-7-5-3: barbell bench press @ 165-185-200-215lbs
30 banded triceps push downs (two hands, purple band)

Row Intervals 
10 x 400m // :40 rest between each
10 x 300m // :30 rest between each 
10 x 200m // :20 rest between each 
10 x 100m // :10 rest between each 

Pulled this from 12 Ways To A 10K on the C2 site. Short frequent (40 of 'em 😬😬) intervals keep your heart rate up. It is recommended that you take the rest intervals as true rests to allow your heart rate to go down. There weren't any pacing instructions so I kept the pace/rate around my goal 10K. 

Row Pyramids 

1 mins @ r28

2 mins @ r26

3 mins @ r24

4 mins @ r22

5 mins @ r20

4 mins @ r22

3 mins @ r24

2 mins @ r26

1 mins @ r28

Rest 2 mins between each interval. 

You are coming out of the gate hot today so make sure you are warmed up and ready for higher SPM. Up to you what you want to do during rest intervals, but make sure you are ready to go when it is time for the next interval. 

The Perfect PM Memory Screen 
5 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. Set my goals after finishing the first interval. 

ErgZone Challenge #6 - Triumph 

3 Rounds 
30 seconds work
2 minutes rest
Score: MAX (highest) WATTS
No rolling start allowed! 
Score: 452 WATTS (1:31.8/500m pace)

You'll reach your MAX somewhere in the first fifteen seconds then back off. Played around with some higher damper settings - drag was 142 for the first two rounds then 172 for the third. 

ErgZone Challenge #7 - The Great Pyramid

• Thirteen one-minute splits with no rest
• Rate change every minute: 18-20-22-24-26-28-30-28-26-24-22-20-18
• You choose the wattage/pace for the initial split (first minute)

Scoring: One point for each split you meet the target SPI (watts divided by rate)

The ErgZone app will calculate and display the required wattage for the next split. I did not understand the challenge and came out a little too hot at r18 which made the middle of this workout much tougher. Try again with a target SPI at 7.1 (open at 2:20 for r18). 

Row Intervals 
90secs @ r24, 30secs rest
60secs @r26, 45secs rest
30secs @r28, 60secs rest
15mins @ r22, 30secs rest
30secs @r28, 60secs rest
60secs @r26, 45secs rest
90secs @ r24, done! 

This is a pyramid workout with a difference. You have ascending intervals on the way up, a sustained interval at the top, and descending intervals to bring you home. Used the warmup to get my body used to the higher rates. Used the force curve at r22 and noticed it was peaking too much at the back end of the curve - this is a sign that I am not getting enough leg drive or pulling too much with my arms at the end of the stroke. 

Accessory 
3 Rounds 
25 banded pull-aparts (red band)
25 hollow rocks 
25 banded push-downs (purple band)
25 banded good mornings (red band)
Rest 1 minute between rounds 

Crossfit 221212
5 Rounds
10 deadlifts (185-pounds)

sled push up/back hallway (+45 pounds)
15 push-ups 

There is no prescribed rest between rounds but I was breathing heavy from the start. Kept each round unbroken but rested as needed between rounds. The combo of deadlifts and sled push made this more of a cardio workout for me. Used the accessory work as a warmup before hitting the metcon. 

Row Conditioning 
30/7 = 22? 
30mins broken into seven intervals, alternating between r20 and r24.

8mins @ r20 | 4mins @r24 | 6mins @r20 | 4mins @r24 | 4mins @r20 | 2mins @r24 | 2mins @r20

Pace: open although you should aim to get faster with each interval
DF: 117

Rest as needed, then:

ErgZone Challenge #1 
1min @20spm
Score: average pace for the entire minute

DF: 151
Score: 2:02.4 (245m)

Turned the damper up to 6+ for this one. Find your target pace within three strokes and let it rip! 

AMRAP 20:
5 bag cleans 
15 weighted sit-ups (15-pounds)
up/down driveway farmer carry (50lbs)

Men's VC workout with Roper this morning. We alternated rounds of the AMRAP finishing with six rounds each.

Midline (Posterior)

50 good mornings

bag hold

Matt held the bag while I completed good mornings and then we switched. Good finish to the workout! 

Crossfit | 230209
For 12 minutes complete:
3 deadlifts on the odd minutes
3 shoulder presses on the even minutes
Use 80% of your max deadlift and shoulder press.

265-pounds DL 
140-pounds SP

Trap bar with handles up for deadlifts. 

Finisher - 5 Rounds
10x seated banded shoulder presses (red band)
10x banded good mornings (red band)
100m farmers walk (53-pounds)

E CAF PLUS 
Complete 10 rounds:
Row for 1 minute, active rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Do not stop rowing during rest intervals, keep rowing lightly. 
*Continue this cycle for a total of 20 minutes.

Rds 1-4: r22
Rds 5-8: r26
Rds 9&10: r30 
🎯 2500m 

Handstand Complex

20s Hold + 10 straight arm side taps

Repeat for a total of 4 sets 

Row Intervals 
5x4mins
Rate: 16/20/22/24
Pace: open; get faster with each rate increase

This is the first workout for Rowvember. You'll row for 20 minutes straight through, with the time broken into one-minute intervals repeated five times. Aim to hit the target stroke rate for each interval. Dial in your technique for the r16 work - accelerate backwards and glide forward. 

Body Armor

2 Rounds

30 banded pull-aparts (red mini-band)

30 banded pulldowns (purple band)

30 hollow rocks 

A: Bench Press 
6-6-5-5-4-4 reps
165//180//195//210//225//225lbs (2 reps)

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

Plan was to follow the 10 unbroken template but I came off the wall after six reps on my first set. Ended up dropping down to the 5 unbroken rep scheme which was too easy. 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 
3x3mins // rest 1min
rate 24-26

2k plus 14; get faster 
then,
300m for time

Workout 89 - RowErg - Mirrored Pyramids 
(Continuous with Variable Power Intervals) The harder you push, the more resistance you feel. Sandwiched inside a warm up and cool down we build up our stamina, then test our endurance.
 
Using Rate of Perceived Exertion (RPE) Scale 
Warm Up (10 Minutes)
4 Minutes 3-5 RPE | 3 Minutes 5-7 RPE | 2 Minutes 7-9 RPE |1 Minute 3-5 RPE
 
Intervals of Work
2:30  4-5 RPE | 2:00  5-6 RPE | 1:30  6-7 RPE | 1:00  7-8 RPE | :30  9-10 RPE | :30  9-10 RPE | 1:00  7-8 RPE | 1:30  6-7 RPE | 2:00  7-8 RPE |2:30  8-10 RPE
30 Seconds Easy between each interval 
 
Immediately into
Gradual Cool Down (10 Minutes)
1 Minute  4-5 RPE | 2 Minutes  5-6 RPE | 3 Minutes  6-8 RPE |4 Minutes 3-4 RPE

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.

Strength - Deadlift 
Take 90% of your recent max deadlift (330lbs) and that is your working max
Using your working max deadlift
4 sets of 10 reps @ 60%

1 set of 10+ reps @60%

Used trap bar with handles up. 90% of max was 297lbs and 60% of working max was 178lbs. Used 180for the deadlifts. Got 14 reps during the 10+ round. 

Metcon - "Admin"
30 KB swings @ 35lbs
500m row 
25 KB swings @ 35lbs
400m row 
20 KB swings @ 35lbs
300m row 
15 KB swings @ 35lbs
200m row 
10 KB swings @ 35lbs
100m row 

Kept the KB swings unbroken and increased my pace on the rower with each interval. 

Row Sprint Ladder 
5x500m // 3:00 rest; 5:00 after last interval
4x400m // 2:30 rest; 5:00 after last interval
3x300m // 2:00 rest; 5:00 after last interval
2x200m // 1:30 rest
100m // done!

The distance and number of intervals decrease which should result in a faster split so try to go negative across all 15 intervals. Increase rate with each set as well. Easy power - let the rate carry you through while holding great technique. Catch and swing, catch and swing...

Accessory Work
5 Rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest

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

Midline

60 second plank

45 medball sit-ups (10#)

30 russian twists (10#)

45 medball sit-ups (10#)

60 second plank

Crossfit 191013 
4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.
Choose one, or mix and match.
Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Commit to working for the entire :20 interval rather than trying to hit a particular rep count each round.

Rower: 701m // 48 cals  
Echo Bike: 1.46mi // 52 cals
SkiErg: 651m // 38 cals 
Drag Rope Singles: 211 reps 

My arms were completely smoked coming off the SkiErg making the jump rope torture. Warmed up with DH 10-min build before hitting this piece. 

Row Conditioning 

8 Rounds

3:00 @ r24

1:00 @r28

1:00 active rest

More aggressive strokes at pressure supplemented with a minute of active rest to maintain composure. Active rest should keep the heart rate up while allowing you to recover for the next set. No pacing guidelines but r24 should probably be a bit faster. Think 2k plus 20 at r24 and 2k plus 10 at r28.

Row Conditioning 
4x5 minutes on // 3 minutes off
During the rest:
15 plate ground to overhead
30 plate press
15 dead bug kick outs 

Stay between 22-24 spm. I used a 25-pound plate for the off-rower work for the first round but then switched to 15-pound as my shoulders were smoked. Finished with about 25-30 seconds of rest each round. I was struggling to keep the prescribed pace (2k plus 15) and was pulling too much with my arms instead of pushing with my legs. I think my warmup took too much out of me. Drag was set to 118.

Rowing Intervals 
6:00 // 3:00 // 3:00 // 1:00 // 1:00 // 1:00
2:00 rest between each 
Rate: 20

Opened at 2K plus 23 for the six-minute interval.  Nudge up the pace by ~5 seconds for the three minute intervals and then another 5 seconds for EACH of the one-minute intervals. 

5 Rounds
50' sled push @ 222lbs
5 bench press @ 185lbs
:30 echo bike for cals

Rest 2 mins between rounds

Sled push and echo bike intervals for breakfast. My legs and lungs are officially 😅💣🎆. Used three 45lb plates with the sled pushing one lap down the hallway.  There was some built-in rest with the walk to the bike each round, but otherwise move through each round with purpose. Try to keep the bike north of 80rpms for the whole 30 seconds. 

Workout 11 - RowErg - The Rhythm Within 
Warm Up  
5 Rounds of 3 Minute Intervals with 20 Second Rest 
 
Interval 1 - 3 Minute steady state low intensity @ 24
Interval 2 - @24*
Interval 3 - @22*
Interval 4 - @24*
Interval 5 - @26*
*(1min light, 1min moderate, 1min high intensity)
 
Workout 
9 Rounds of 1:40 Minute Intervals with 20 Second Rest
 
Interval 1 - @28
Interval 2 - @26
Interval 3 - @24
Interval 4 - @22
Interval 5 - @20
Interval 6 - @22
Interval 7 - @24
Interval 8 - @26
Interval 9 - @28

Each stroke rate comes with a unique rhythm and ratio even if we keep our intensity steady. Goal is to hit the target cals from Interval 1 on each of the subsequent intervals. So many intervals and so little rest...😳😳

Workout 67 - RowErg - Sharp and to the Point 

This is 30x1:00 with no rest between intervals. Program the monitor for 1:00 intervals with no rest. 

Warm Up/Workout:
30 Minutes Every Minute we begin a new Interval
*Power increases as the timeframe for power decreases
 
3 intervals of 10 Seconds at 22 SPM / 50 Seconds at 26 SPM with power
3 intervals of 15 Seconds at 22 SPM / 45 Seconds at 26 SPM with power
3 intervals of 20 Seconds at 22 SPM / 40 Seconds at 26 SPM with power
3 intervals of 25 Seconds at 22 SPM / 35 Seconds at 26 SPM with power
3 intervals of 30 Seconds at 22 SPM / 30 Seconds at 26 SPM with power
3 intervals of 35 Seconds at 22 SPM / 25 Seconds at 26 SPM with power
3 intervals of 40 Seconds at 22 SPM / 20 Seconds at 26 SPM with power
3 intervals of 45 Seconds at 22 SPM / 15 Seconds at 26 SPM with power
3 intervals of 50 Seconds at 22 SPM / 10 Seconds at 26 SPM with power
3 intervals of 55 Seconds at 22 SPM / 5 Seconds at 26 SPM with power

Stay relaxed and focus on changing rate/speed EXACTLY with the same pattern of movement.

Interval Time 
3x 15:00 (4m/1m/4m/1m/4m/1m)
rest 3:00

🎯 2k plus 20 @r20 and 2k plus 15 @ r24
rates 20/24

Nice, easy meters out in the garage this morning. Today is all about control and flexibility. I did not hold the target paces but did bump the speed by 5-7 seconds with each rate change. 

Recovery + Midline 
Row 500 meters
50 banded sit-ups
Row 1,000 meters
30 banded sit-ups
Row 2,000 meters
20 banded sit-ups

Treated this as a recovery session. Held the row at a comfortable pace each round and moved purposefully through each set of sit-ups.