Interval Time 
5 x 2 mins @ 105% of 2K
Rest 3 mins between each

Big power output, reduced reps to ensure the power stays high. Missed the start by a few seconds on my fourth interval, otherwise these were all on target. Don't be afraid to turn the drag up a bit when sprinting at this distance. Warmed up with 10 min walk on the Woodway Curve treadmill. 

Crossfit | 220306
Intermediate Scale

Complete as many rounds as possible in 25 minutes of:
10 push-ups
20 sit-ups
30-cal. row

5 Rounds + 25 Reps

Scaled the reps so that I was able to keep moving throughout with very little rest. Averaged 2:18 and 506m for each of the rowing intervals. 

RowErg - Workout 102 
Warmup 
10 minutes as 4 mins easy, 3 mins moderate, 2 mins easy and 1 min moderate/hard

Workout
30:00 
Rate: 22
⏱️: Average pace from warmup (2:23.4)

Use Target Training under games in PM5 monitor. Similar to Darts, you'll set the constant target pace and tempo you want before the game starts. Perfect score is 100%. 

Workout 63 - RowErg - Catch and Release
Changing the Damper, changes our environment. We explore the range of possibilities that working with a flywheel offers. 
 
Warm Up:
1 Minute at 24 SPM
On Stroke / Off Stroke Ladder (1 through 10)
 
Workout:
13 Intervals
2 Minutes of Moderate Intensity
30 Seconds of Rest (time to adjust the damper)

Damper Settings through the Intervals are as follows:
5 - 7 - 9  All @24 SPM 
10 - 8 - 6 - 4 - 2  All @24 SPM
1 - 3 - 5 - 7 - 9  @20, @22, @24, @26, @28

Those last two minutes at r28 with the damper set to 9 was awful. My preference is between 4&5 with the drag around 117-130. 

Workout 12 - RowErg - Can You Hang? 
5 Min Interval @ Self Determined Moderate Pace (X*)
2 Min REST
4 Min Interval @ Calculated Goal (X-5)
1 Min REST
3 Min Interval @ Calculated Goal (X-10)
1 Min REST
2 Min Interval @ Calculated Goal (X-15)
1 Min REST
1 Min Interval @ Calculated Goal (X-20)
 
*X represents your average split for the duration of the 5 minute interval.  Your goals for the remainder of the intervals will be based off of this average split. Set a solid baseline pace, and the challenge begins from there. Target for 'X' was 2:15.5 which would have me finish just below my 2K split. Super smooth strokes today - used WATTS as the rabbit each round. 

For Time: 
1 Mile Sled Drag (+45-pounds)

Cash Out: 
100 Hollow Rocks

Sled drag was tougher than I thought - the weight felt right for this distance but still lit up my posterior chain. 

For Time: 
5000m row*
*Every 2 minutes, perform 2 sandbag over shoulder

This got ROUGH! I bailed at the 20-min mark knowing there was still about ten more minutes of work ahead of me. I was averaging around 85-90 seconds of rowing and 350m each round. 

3327m at 20 minutes

Workout 18 - RowErg - To The Nines 
Warm Up: (9 Minutes)
 
1 Min @16 Easy, 1 Min @18 Easy, 1 Min @20 Easy, 1 Min @22 Easy, 1 Min @24 Easy, 1 Min @26 Easy, 1 Min @26 Moderate, 1 Min @26 Hard
 
Workout: (27 Minutes) 
 
These three 9 minute intervals will consist of easy, moderate and hard segments.  We maintain our stroke rate at 26 for the entire workout.  We will rest for 2 minutes between intervals.  Choose your intensity appropriately.  Your "Easy" should be a 4-5 on the Rate of Perceived Exertion Scale (RPE), your "Moderate" should be 6-7, and your "Hard" can be 8-9 (but note that you will need to hold that intensity ultimately for 3 minutes).
 
1 Min Hard, 2 Min Easy, 3 Min Moderate, 2 Min Easy, 1 Min Hard
1 Min Moderate,2 Min Hard, 3 Min Easy, 2 Min Hard, 1 Min Moderate
1 Min Easy, 2 Min Moderate, 3 Min Hard, 2 Min Moderate, 1 Min Easy

Workout 69 - RowErg - Your 24 

Warm Up:
2 Minutes Easy @22 then,
10 Minutes Easy @24
At the top of each Minute, Row 10 Hard Strokes @24
 
Workout:
Five 4 Minute Intervals
Row 350m @24 Hard
Recovery Row @24 to finish the interval
No Rest between Intervals 

Held between 2:08-2:10 for the HARD 350m but was a little too lax on the RECOVERY portion of the row. 

Row Conditioning 

6000 meter row 
Rate: 22

Sub-max effort at the rate. Aim for 2k plus 14 (or slower if you need it). Held the first 5000 ~2:15 pace. Picked up over the final 1000, bringing the power during the last 300+ while holding the prescribed rate. 

Street Parking 10/01/2022 
6 Rounds
9 Barbell Power Clean & Jerk
100 Meter Farmer Carry

Used 75-pound barbell and 35-pound KBs. Wanted this one to be all gas, unbroken and grippy. The barbell was light enough that this was essentially a muscle clean and press which further taxed the grip.  

52 WEEK ENDURANCE: SESSION 40 
2 Rounds
375 Meter (Hard) Row
1 Minute Active Recovery/Walk
5 Rounds
1000 Meter (Moderate/Hard) Row
Rest 1 Minute
Then
500 Meter (Hard/Sprint) Row

The intervals on the first 2 Rounds should be "Hard" - but not all out.
The intervals on the middle 5 Rounds should be uncomfortable but a pace you can sustain for all 5 rounds.
The final "Sprint" at the end should be all out!

Score: Average 375m  (1:33.55)
Score: Average 1000m (4:20.5)
Score: Final 500m (1:52.3)

Woof! Went out hard and stayed on the gas the whole time. The 1000m repeats were a bit slower with each passing round. I intentionally kept the last 1000 a little slower knowing I had a 500m sprint to follow. All in all I'd say not bad for having to sprint after almost 6000 (8000+ if you include warmup) meters. 

Deadlift 
7 sets of 2 reps
1 set at each percentage: 70-73-76%
Use final four sets to build to a heavy double

235|245|255|280|290|300|305-pounds

Used the trap bar for deadlifts. This was the first time at 300+ in a while so happy with that. 

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.

Bitch Work 

Bike 10000 meters (16:56)

Rest 5 mins 

Row 5000 meters (23:22)

Used the Echo bike and Concept 2. Kept the RPMs around 59 for most of the ride and then pushed the last 30-40 seconds to sneak in under 17 minutes. I was not prepared for how much the bike would impact my row. Legs were heavy and had no push. 

Strength 
20x 30 sec work // 10 sec rest
*4 rounds each
1) seated one-arm KB press (R)
2) seated one-arm KB press (L)
3) single leg KB DL (R)
4) single leg KB DL (L)
5) weighted sit-ups 

Used 26lb KB for 1-4 and an 12lb wall ball for sit-ups

Conditioning
Part 1
8 minute row
22spm @ 2k plus 16
DF = 115
This is about POWER 

Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster
DF = 130
This is about SPEED

Annie 
50-40-30-20-10 reps of:
Double Unders*
Sit-ups
*double the volume if doing singles

VC men's workout at the house with David and Matt. Straight-leg sit-ups with drag rope singles was a nice combo. 

Row Conditioning
9 x 1:40 on, :20 off (2 minute rest after round 5)

This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:40/20 r...9'. Find a comfortable pace to accumulate some volume, but treated this as an active recovery after men's workout this morning. 

Workout 47 - RowErg - Let it Run 
5 x 1 Minute Intervals
Increasing Stroke Rate @17/18/19/20/21 
2 x 30 Seconds Hard @21 with 30 Seconds Rest
 
4 x 1 Minute Intervals
Increasing Stroke Rate @22/23/24/25
3 x 30 Seconds Hard @25 with 30 Seconds Rest
 
3 x 1 Minute Intervals
Increasing Stroke Rate @26/27/28
4 x 30 Seconds Hard @28 with 30 Seconds Rest
 
2 x 1 Minute Intervals
Increasing Stroke Rate @29/30 
5 x 30 Seconds Hard @30 with 30 Seconds Rest

The first five-minute segment is more of an extended warm-up. The remaining intervals should be done at a moderate pace (~75%). Bring the power for those 30-second bits while holding your technique. 

Crossfit | 221102
Intermediate Option:
50-40-30-20-10 reps for time of:
Push-ups
Handstand Hold (seconds)

This is a lot of volume and I wanted to focus on quality movement. Broke the pushups into sets of 5 to stay fresh throughout. Kept the holds to two sets on the longer duration (:50 & :40) and stayed unbroken during the remaining sets. This was a TOUGH workout. 

27:23 

Crossfit | 221103 

5 Rounds

250-m row, sub 0:52

50 drag rope singles, unbroken

If the row takes longer than 0:52 or if you trip up on the jump rope, redo that exercise before moving back to the other exercise. To hit the target, need to pull 1:44 average. Played around with DF and think I prefer the lower drag for this duration sprint. Even with the liberal rest between rounds I still breathed fire on this one. Stayed unbroken with the rope - should have done 100 skips instead. 

Crossfit | 230509 
Push press 5-5-3-3-3-1-1-1-1-1 reps

135-155

175-185-195

205-215-225(f)-225(f)-210 pounds 

I am just not as strong as I used to be. Warmed up with PVC and some strict press. At 225-pounds, the bar path is so important. Even a slight lean forward can mean the difference between success and failure. 

Row Conditioning
30:00 row 
First 29 mins @ 19 s/m
Last 1 min @ open rate

A great piece to dial in your technique at a low rate, then practice that finishing kick at the end of a longer duration row.

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 :03 to :04 with every rate change. Let the speed come from the change in rate. Mostly felt good but it was so hot in the gym this morning which had a definite impact.  That last few minutes was ROUGH - I did everything I could to hang on. Start a bit faster next time out. 

Accessory

4x12 bottoms up KB press @ 17.5lbs

4x12+:10 hollow rocks + hold 

For Time: 
5,000 Meter Row
Every 1,000 Meters, complete a :45 Second D-Ball Hold (100) at belly level.

29:58

Notes: This was done as active recovery. Despite this, focus on quick transitions and try to pick up the bag immediately.

Crossfit | 220721

3 max sets of handstand push-ups
Shoulder press 3-3-3-3-3 reps

11-11-8 strict handstand pushups (chest to wall, head to abmat)

Held 155 x 3 across all sets for the shoulder press

Handstands felt slow and were a grind but I didn't put in a good warmup and my arms were still sore from Wednesday (pushups and evil wheels combo). 

Row Recovery 
7500m row

1000m/500m/1000m/500m/1000m/500m/1000m/500m/1000m/500m

This was a custom workout on the PM5 - five alternating 1000/500m intervals with no rest between. Easy recovery meters at a low stroke rate - holding 120W for each 1000m split and 140W for each of the 500s. 

May 2023 C2CTC 
4x 1000m row
2 minutes rest

Goal was to keep each round under four mins but the first round hit me harder than I was expecting and I bailed after one round and did a metcon instead. Set the drag (~130) and rate higher for these shorter time trials. Average rate was 35 for my PR at this distance. 

Crossfit | 211201 

3 Rounds
500m row
21 pushups
12 evil wheels

Kept the rows at a pace that allowed me to hop off and get right into the pushups. Broke the pushups into two sets knowing there'd be some interference with evil wheels. Burner of a workout that taxed the shoulders and core. 

Street Parking 5/2/23 Program A

Two Rounds
100 drag rope singles
50 db push press @ 40lbs
40 alternating v-ups

16:51

The push press was slower than I thought - I was breaking into sets of 10 throughout with too much rest between sets. Otherwise this was a fun workout with movements that are all in my wheelhouse. 

Finished up with a 10-minute row courtesy of DH. Followed along with the video which was a stroke ladder with power at r24. 

Row Intervals 
3 x 15 minutes // 2 minutes rest 
Rate 19 
🎯 2:14.5
DF 109

Low rate session allows the focus to be on good technique. The pace should be a reach but unfortunately I wasn't really close.