March 2023 C2 CTC 

The Super Sixties 6 with 60 

Row 6 * 1000m with 1' rest
There are no rate restrictions
Record your time for 6000 meters

Held r23 across all six intervals. Goal was to be faster each round with #lastfast. These were done right around my target 5000m pace. 

Workout 101 - As The Flywheel Spins 

Three Rounds

7x 1:00 work | :30 rest 

2-ish minutes rest between rounds

First round should be used as a warmup. Focus is on practicing the sprint start before settling into your target rate (26). Sprint start is initiated with the legs. Four solid strokes, prioritizing the legs -- 1/2, 1/2, 3/4 and full stroke. 

20 Rep Squat Program - Week 7

155-pounds 

Started to feel a bit more difficult this week. May need to start including a warmup set at 135-pounds, maybe 6-8 reps going forward. 

300 Dart Challenge 
Object: To row with a consistent stroke rate and power output
Number of Darts (strokes) : 300
Points: 50 points for a bull’s eye; 25, 10, and 5 points for next three rings.

Time: 13:25.2
Score: 13,910 (15,000 is perfect score)
Distance: 2970m

Started off a bit rocky, but the back half of this row was pretty consistent with only maybe 10 strokes that were not on target (50 points). 

6 Rounds 
AMRAP 1:00
Deadlift*
Row for max calories in remaining time
Rest 3:00

Rounds 1&4: 5 reps @ 60-70% | 190lbs & 14 cals | 210lbs & 15 cals
Rounds 2&5: 3 reps @ 70-80% | 220lbs & 15 cals | 240lbs & 15 cals
Rounds 3&6: 1 rep @ 85%+ | 250lbs & 15 cals | 270lbs & 16 cals

The goal is the second time through, each 5-3-1 is slightly heavier than the first. Used Rogue TB-2 Trap Bar for deadlifts. The bar weighs 60 NOT 45lbs so be sure to factor that in when adding weight. Most rounds I had about :45 on the rower after deadlifting. Was pulling between 1:50 and 1:45 each round. 

5 Rounds
50' Sled Push @ 177lbs
5 Bench Press @ 185lbs
:30 Echo Bike 

This had me breathing heavy - the combo of the bike and sled was 💥💣👿. Used two 45lb plates with the sled pushing one lap down the hallway. Sled should be a heavy weight, but one you can still jog with. This was written with two minutes of rest between sets but because of how spread out the equipment was at the Y, I just rested the amount of time it took to walk from bike to sled each round.  

30:00 rate change as follows: 
12:00 @ r22
9:00 @ r24
6:00 @ r26
3:00 @ r28

As written, start at 2k plus :16 (2:12.5) and drop split by :03 with every rate change. Mostly felt good although I did not hit my target splits. That last 5 minutes was ROUGH - I did everything I could to hang on to a decent split. 

ERG PRESS 
30 C2 calories
10 HSPU
20 C2 calories
10 HSPU
20 C2 calories
10 HSPU
30 C2 calories

11:56.1 

This is a variation of ECHO PRESS from the 2022 CF Games. I used the RowErg rather than Echo because of proximity to wall for HSPU. Head to sand bell and kept all handstands unbroken. 

Row Conditioning 
2x 4000m 
6 mins rest between each
Pace: 2:20
DF: 116

Some easy meters out in the garage today building the base for next half-marathon attempt. This pace/rate combo is where I'd like to be for the 1/2. Stay loose, long and confident in your technique. 

Row Conditioning 

1 min, 1.5 min, 2 min, 2.5 min, 3 min, 3.5 min, 4 min ladder / equal rest between each

Rate: 20 

🎯 2K plus 19-20

Equal work and rest intervals that increase by 30 seconds each time, working up from 1 minute to 4 minutes. Did not push too hard here - was just looking to get outside on a Friday afternoon. 

Body Armor 
4 Giant Sets
9-7-5-3: barbell bench press @ 165-185-205-215lbs
30 banded triceps push downs (two hands, green band)

Ski Conditioning

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

Send it every single round. Turned the damper all the way up. Rest wasn't anywhere near the 2:40 each round since I was alternating rounds with a partner.

Row Conditioning 

10 mins @ r20

6 mins @ r22
Rest 4 mins
10 mins @ r20
6 mins @ r22

Woke up tired and with little aches and pains in my low back and knees. Today was squat day so I just wanted to get in some easy movement, focusing on technique and repeatability. 

20 Rep Squat Program - Week 6

145-pounds 

This was still very manageable - it took about 53 seconds to finish the 20 reps. 

Midline

Hollow Rocks + Hollow Hold

5x 12+:10 seconds

52 WEEK ENDURANCE: SESSION 42 
3 Rounds
750 Meter (Moderate) Row
Rest 45 Seconds
750 Meter (Moderate) Row
Rest 45 Seconds
750 Meter (Moderate) Row
Rest 4 Minutes Between Rounds

All intervals should be at that uncomfortable but completely sustainable pace. Keep the pace the same for all intervals - all 3 rounds. See how close you can keep it for every single one.

Score: Round 1 Time 9:39.3
Score: Round 2 Time 9:39.2
Score: Round 3 Time 9:39.2

Held 5K pace (2:08.7) and r26 across all intervals. This was exactly as prescribed - uncomfortable, yet sustainable. Just missed out on a perfect screen...

Street Parking 03/23/2023 
Every 4 Minutes for 16 Minutes
36 Cal (M) / 26 Cal (W) Row
In time remaining, one Max-Effort Bar Hang

Score: Fastest Row Time

Score: Longest Hang Time

Goal: Row Goal: 1:30-2:15

Hang Goal: 20-60+ Seconds

Warmed up with DH 10-minute build. Looking at the target times for the row, I was on the slower side. The last round was the only one in which I was under the goal time.  Each interval should be done closer to 2K pace to stay within target. Sweat was as much a factor on the dead hangs as grip. 

Row Intervals

20 cals
40 cals
60 cals
80 cals
100 cals
Rest 2 mins between sets

Fun session out in the garage on first day of Spring! Held 5k split (2:09.5) during each interval. Three things to think about from the 'finish': sit up tall, keep the shoulders relaxed and maintain the handle at chest level. 

Sunday 230319 
IQF Test 4

20-minute AMRAP:
1000m row
50 abmat butterfly sit-ups
500m row
25 v-ups

1 round + 22 sit-ups

Kept each row around 2:08-2:10 pace -- wanted to be able to jump right off and get into the sit-ups. My goal coming in was to get to the 500m row in round two but those abmat sit-ups really punished me in round one. 

Finisher

Two Rounds of bicep curl 21s @ 45lbs 

Row Conditioning 
5x1000m blocks
800m @ 19spm 2k plus 20
200m @ 26spm max power
2 minutes rest between blocks

Drag needs to be a bit higher (112) for the sprints, but what impact would that have on the r19 work. Would have liked to keep those 200s at or below 2k pace but I didn't have the push in my legs to get there. 

Row Conditioning 
5000m
Rate changes every 1000m
22-24-26-24-22

I am back close to 100% but was still weary of pushing too hard here. Let the rate dictate any increase in speed. 

20 Rep Squat Program - Week Five
135-pounds

Fifth week of this squat program. Weight still feels light, but I purposely would take a beat after five reps to gather myself and mentally break the reps into a more manageable set. 

Row Recovery 

10 mins @ r18, rest 2:30 
7.5 mins @ r19, rest 2:00

5 mins @ r20, rest 1:30 
2.5 mins @ r21, done! 

First day back coming off that stomach virus. Kept things real mellow, pushing a bit during the later intervals. Find good technique, breathe a bit and move well after spending the last few days on the couch.

60 Minute Time Trial 
🎯 goal pace for half-marathon (2:20). 

Was a bit slower than target, but this was a sustainable pace. Every five minutes, take five strokes at a rate four beats higher than your race pace. Just five strokes is enough to break the monotony, drop your splits by about eight seconds, and keep you feeling like you've got some extra speed to give. Then settle back in to your race pace.

Crossfit | 211206 

For Time: 
20 back squats*
40 banded sit-ups
60 calorie row

W: 155 lb M: 225 lb

9:03 

Scaled to 125lbs so I could knock off this weeks 20-rep squat during the workout, keeping all 20 reps unbroken. Normally, I'd want to do this closer to 185-205lbs, although not necessarily unbroken. Warmed up with DH 10-minute build. 

Row Intervals

8x500m 
Rate 20 
Pace 2:16

Nice and easy intervals with paddle breaks in between to keep moving continuously for the full 34 minutes. Made it a goal to hit 350m during the paddle breaks.  'Rest' meters totaled 2769 - just shy of the 2800m goal. 

February 2023 C2 CTC 

Row 3 mins | 1 min rest
Row 2.5 mins | 1 min rest
Row 2 mins | 1 min rest
Row 1.5 mins | 1 min rest
Row 1 min | done! 

There are no restrictions.
Record your distance for 10mins.

Challenge yourself next time out to hold each interval at 2K pace. 

On a 15 Minute Clock, Perform:
Barbell Power Snatch
-AND/OR- Barbell Power Clean & Jerk

Until you've lifted a total of 5000 lb for Men and 3500 lb for Women. If you haven't hit your target weight by 15:00, stop there. You can use any weight and any combination of movements to get the work done. You can power and/or squat both movements. It's OK (and likely) that you'll go over the 5000/3500 lb by a few pounds (it won't be exact).

8:53

Used a 75-pound barbell and approached this like I was doing Randy. Broke up the work into sets of 6. My Randy time is sub-6:00 so this was a good bit slower because I did not manage my rest periods. This was a bit tougher coming off the 50 handstand pushups yesterday as well. A good strategy here would be to complete 6 reps every 40 seconds.

Four rounds, not for time of: 
Row 500 meters
12 handstand pushups 

Set yourself up so that you can go unbroken on the handstand pushups each round. Pace the rower so that you can finish each round comfortably under 2:10. 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. Handstands should be completed in under 30 seconds each round. 

52 WEEK ENDURANCE: SESSION 43 
15 Minute (Comfortable) Row
Rest 1 Minute
10 Minute (Comfortable) Row
Rest 1 Minute
5 Minute (Comfortable) Row
Rest 3 Minutes
8 Rounds
100 Meter (Sprint) Row
Rest 2 Minutes Between Sprints

Score: Total Distance from Part 1 (6512m)

This session is all about fatiguing the body and then trying to sprint at the end when you are no longer fresh. These sprints should be ALL OUT each time. Kept drag (115) the same throughout. Turn it up to mid-130s for short sprints like these in order to go sub-1:40. 

Bench Press 
5-5-3-3-3-1-1-1-1-1

Work up to a heavy single. 

5s: 175 & 195
3s: 205, 215 & 215
1s: 225, 235, 240, 245

Row Conditioning 

6x 500m 

Rest 1 minute between

Target split should have been closer to 2K but I am nursing this cold and wanted to keep things a bit more manageable. Tried to hold a consistent pace and rate throughout. Ideally, these would be done at 2K pace with the rate somewhere between 28-30 and the drag turned up a bit. Same with the bench press - I know I can go heavier for one rep, but the workout called for a heavy single. I was moving the bar well throughout and didn't feel the need to go any heavier.

2 x 15 minutes with a stroke rate of 18
*rest five minutes*
every 3rd minute stroke rate of 22
Goal: Use watts; increased power with increased stroke rate

🎯130-135 watts @ r18 (2:18.5)
🎯160-170 watts @ r22 (2:08.5)

This was a mess! I struggled to hold the rate and pace consistently and for some reason when I would move from r18 to r22 the first stroke would register at zero WATTS forcing me to play catchup the rest of the way. 

20 Rep Squat Program - Week Three

115-pounds

No issues here. Keep going up in weight until your form breaks down, or you are unable to keep the set under 2 minutes. 

Steady Burn 
6x 3min on 3min off
During rest perform 1 round of: 
16 sit-ups
16 medball squats (14lbs)
16 alternating seated press (25lbs)

Pace: 2k plus 16

Rate: 24spm 

This workout was aptly named - I was breathing hard throughout. As written, increase your rate and pace on the rower for rounds 3&4 and then again for round 5&6. Instead, I held steady at r24 with initial pacing guideline of 2:12.5. Finished most rounds with a minute or so of rest before starting back up on the rower again.