Row Intervals 
20 Rounds 

30 seconds on / 45 seconds off
Rate: Open
🎯: 105% 

DF 123

Go by feel today as you have already completed some demanding sessions this week. Put in a good warmup before tackling this effort out in the garage. I haven't done much sprinting recently and it felt good to just move fast without too much concern over my times. Need a bit more consistency though - too many rounds that fell short of the intended target. 

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

165-195-215-235-250-265-225-200-190lbs

Regional standards for the bench press state that barbell must make contact with the chest. The athlete's feet must remain in contact with the floor and the athlete's glutes must remain in contact with the bench for the duration of the rep. 

Matched a PR and all reps went up pretty easily. Today would have been a great day to go for a new PR.

On the Concept 2: 
6 min, 5 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min rest

Pre-set the monitor for 27 minutes. Row six intervals in a pyramid of 6-5-4-3-2-1 minutes, with a minute of rest in between each piece.

Aim to be faster each round. Put in a good warmup and try not to come out too hot. 

Crossfit | 230627
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

8 rounds + 3 reps

Warmed up on the rower. Heaviest KBs at the Y were 70-pounds, turns out they were plenty heavy. 

Workout 42 - RowErg - Hindsight 
Workout:
Two 10 Minute intervals @20 with 3 Minutes Rest in Between
 
First Interval 
3 Minutes Easy
4 Minutes Moderate
3 Minutes Hard
 
3 Minutes Rest
 
Second Interval
3 Minutes Moderate
4 Minutes Hard
3 Minutes Moderate

Set units to watts, leaving yourself room to make some jumps between each level of intensity. There was not enough of a difference here between moderate and hard. Target should be 128 watts for easy, 143 for moderate intervals and 158 for hard. The gym was so humid today that it was hard to push myself to any level of intensity. Stroke is two parts, drive and recovery, those two are not connected. When you row at lower ratings, you keep a firm/strong drive and slow down the recovery part. You are slowing down the whole motion.

For Time:
5000m row*

24:55.5

*One partner rows while the other holds the sandbag. Once the bag has been dropped, switch places. 

Repeat of VC men's workout from a couple weeks back with Jordan. This time Matt and I got after it. Matt carried us - no pun intended. He was holding the bag for 2+ minutes each round and hammered the rower during his first (2:00/500m) and last (1:51/500m) rounds while I was steady around ~2:10 pace throughout and 1:30-1:40 holds. We finished 3+ minutes faster than Jordan and I did a couple weeks ago. 

Workout 53 - RowErg - Ups and Downs 
As The Flywheel Spins Podcast 

Warm Up/Workout: 
12 minute stroke rate pyramid
18-20-22-24-26-28-28-26-24-22-20-18
 
6 Minute Rest
 
12 Minute Rolling Hills @ 22 stroke rate
Easy - Moderate - Hard
Moderate - Easy - Moderate
Hard - Moderate - Easy
Moderate - Hard - Moderate  

For Time:
2,000 Meter Row
On The Minute: 5 Trap Bar Deadlifts (155)

16:54

Workout starts on the rower. Transitions need to be tighter and pace needs to be a bit faster. I kept the straps loose but the bar was set up behind me and I had to step in between the bar and turn around each time. Most rounds I was back on the rower with 30-35 seconds to accumulate meters. Goal should be to average 150m per round which will have you finished in under 14 minutes. 

Workout 28 - RowErg - The Escalator  
As The Flywheel Spins Podcast 
11 Minute Interval (Steady State @22 Rate, building to @24, 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

Set up in the garage for some early morning meters. Focus was on the change in ratio at r24 between 'easy' and 'power' - drive speed is faster and recovery slows down - it is no longer a 1:1, instead closer to 1:2. It can be tempting to get lazy during the 'easy' intervals - don't let the rate slip and keep your pace below 2:30. Easy work was around 2:27-2:30 and Power at 2:10. 

Total Distance: 7679 meters
Damper/DF: 4 / 116

CrossFit | 230609

Front squat 10-5-3-1-1-1-3-5-10 reps

10 @ 95

5 @ 135

3 @ 155

1 @ 175,195,215

3 @ 160

5 @ 145

10 @ 105

Was cautious about going too heavy with my knee. Felt pretty good throughout, would have probably gone a bit heavier if I had my knee sleeves. Warm up with a focus on lats and front rack before doing front squats in the future. 

Workout 65 - Ride The Wave 
As The Flywheel Spins Podcast
Workout 65: (Active Recovery Workout) This rhythmic ride today will have us rolling through waves of intensity at a variety of different rates.  Our focus is off of maximum power, but finding a different way to build up our stroke count. 
 
Warm Up:
Easy Rowing without Straps @ 20 Strokes per Minute 
 
Workout:
100 Strokes* @20 
100 Strokes* @24
100 Strokes* @28
100 Strokes* @24/@28/@32
*Accumulating 100 strokes by 3 Rounds of 10 easy, 10 moderate, 10 hard; finish out the last 10 strokes easy. There is a brief rest period between each 100 strokes (~60-90 seconds).

Plan was to sit for a half-marathon this morning but my back was pretty tight when I started out. Did some foam rolling and pivoted to this active recovery workout instead. Hope to hit that half later this week. 

Every Minute for 8 Minutes:
Complete 3 Deadlifts @ 240lbs
*Used trap bar for deadlifts

Tabata Mashup:
45lb Barbell Bicep Curl - Max Reps
Abmat Sit-up - Max Reps
Banded Tricep Push Down - Max Reps
*Used green Rogue band for pushdowns
*Complete 8 rounds of each exercise before moving onto the next 

Row Stamina Builder 
2x 30 minutes / 2 minutes rest between
🎯 6500m each interval 

This stamina sandwich was good prep for next week's half-marathon. To hit my goal, I would have needed to hold 2:18.4 pace. Never really got close and had to sprint the last minute or so of second interval just to match the 6300m I posted during the first interval. With that said, this should be a sustainable pace for the half especially if done at home with the fan.

Recovery Row 
Distance: 6666m 
Rate: 18
Pace: 2:30/500m

Wanted to keep things real chill as this was a planned rest day. Started slow and picked up a little speed as I went along but stayed very comfortable throughout. Perfect workout to do while enjoying an Office Superfan episode (Branch Closing).

Crossfit | 230613
For Time: 
100 box step-ups
100 push-ups
10 hang squat snatches
20-inch box, 105lbs 

22:56

Get yourself fatigued then challenge your power. Warmed up on the rower and then built to a snatch weight that is roughly 70% of 1RM. Moved through the step-ups pretty easily, but the pushups were a slog. Was breaking early and often. Opted for hang power snatch rather than squat because my knee has still been bothering me. 

Row Series III - Event I 
"The Widowmaker"

Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, done!

Scores:
A) Slowest 650m time: 2:41.1
B) Fastest 650m time: 2:39.9

For Time:
5000m row*

28:10.4

*One partner rows while the other holds the sandbag. Once the bag has been dropped, switch places. 

I did this with Jordan for VC mens workout this morning. Held around 2:10 pace and ~400m during each of my turns on the rower. 

Bench Press 
6-6-5-5-4-4 reps

185-195-205-215-225-235-pounds

All sets were pretty smooth up to the 235 bar - the last two reps were a fight but got it done. 

Row Intervals
3x750m // 3:00 rest 
Set a target during the first interval and match it each of the next two. Paddle lightly during rest periods. 

Time Variable Intervals
10 mins @ r19 55%
8 mins @ r21 60%
6 mins @ r23 65%
4 mins @ r25 70%
2 mins @ r27 75%
Rest 90 seconds between intervals

Was not too stressful to hit target pace and rates. Was feeling good at the end so I bumped the last interval to 80%.

Deadlift 
5-3-3-1-1-1 reps

5: 250lbs
3: 270-290lbs
1: 300-315-330lbs

Used trap bar for deadlifts. Hit all of these without much trouble. Don't be afraid to go a bit heavier, especially when using the trap bar. 

Midline 

4X20 KB marches 

Hold 35lb KB in front rack position. 20 reps with KB on each side equals one set. 

Crossfit // Tuesday 230606 
Complete as much as possible in 10 minutes of:

5 strict handstand push-ups
20 pulls on the rower for max calories

18-19-19-18 calories

I wasn't sure where to set the damper for this one - ended up at 125 DF which is slightly higher than normal for me. Tried to make each stroke as long as possible, reaching all the way up on the finish and letting the flywheel spin a bit before going starting the recovery phase. Warmed up with DH 10-min build. 

Workout 96 - RowErg - 10-4 
Warm Up: 
Damper @ 10 
Stroke rate 20, 22 and 24
1 minute rest

Work:
3 minute intervals, 1 minute rest

Work sets to be completed at r24

Damper starts at 9, decrease by 1 each interval all the way down to 4

3 x 6 min with Level Change 
Vary stroke rate as follows per interval: 

First and second intervals: 
2 minutes @ r20
1 minute @ r24
2 minutes @ r22
1 minute @ r26

Third interval: 
1 minute @ r20
2 minutes @ r24
1 minute @ r22
2 minutes @ r26

Let the rate control your speed while staying consistent with each interval. Kept the pace moderate while staying focused on clean technique. 

Rowing Intervals 
20x 1:00 on/ :30 off
Rate: 26
Pace: RPE 7 

Followed along with Concept2 podcast. Use the first five intervals to warmup. The remaining fifteen intervals should increase your heart rate and makes you breathe harder and faster. Continue to paddle lightly during rest periods.