Crossfit | 241216 
35-25-15 reps for time of:
Hand-release push-ups
Row calories

Opted for intermediate scaling due to the volume of pressing. Do not “game” the workout. Break the pushups early and often so you don't spend a lot of time resting. Push the pace on the rower - each of the three rounds should have been rowed at a similar pace to the last round. 

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. 

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

The goal is to match the calorie output you achieved in Interval 1 for each subsequent round. I aimed to maintain an average of 900+ calories (2:06) across all intervals, but found that target difficult to maintain, especially with so little rest between intervals...💥😓

Workout 38 - RowErg - 100% Better 

As The Flywheel Spins Podcast

Time Pyramid @27 Stroke Rate with 1 Minute Rest between Work Efforts. 

30 Seconds // 1 Minute // 2 Minute // 4 Minute // 8 Minute // 4 Minute // 2 Minute // 1 Minute // 30 Seconds

Moderate intensity on the way up, challenging intensity on the way down. The jumps on the back half of the workout told me my moderate intensity intervals could have been a little faster, maybe around 5K pace. 

Workout 4 - RowErg - Short and Spicy 
Row Intervals 
9 x 1:40 steady state, :20 of power (2 minute rest after round 5)

Rate: 24
Pace: Moderate with bursts of power during the :20 rest
DF: 122

As you navigate through the intervals, aim to establish a sustainable moderate intensity for the 1:40 segments. You want it challenging—enough to break a sweat—yet manageable to allow for those explosive 20-second power bursts. After those fast bursts, seamlessly transition back to your steady-state pace. As you approach the final four power intervals, challenge yourself to maintain the same split times as you achieved in the first four. I did this workout on a chilly day in the garage, and I wanted something that was short, effective, and got the job done without dragging on. 

Workout 88 - RowErg - High-Water Mark  
Warm up into Workout
3 X 9 Minute Intervals / 3 Minute Rest 
 
Round 1: Warm Up to understand Format
Round 2: Practice Stroke Rates for Performance 
Round 3: Full Test
 
Format of each Interval:
2 Minutes Easy/Moderate Intensity 
1 Minute Maximum Intensity (Peak Watts) 
6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes.
 
The goal is to generate max watts over the full minute while staying under control and then recover while still rowing to be able to match that number at the end of the 9:00 interval. Reached 293W (1:46.1) during the 1:00 max interval and hit 300+ for three strokes during the last 20 seconds of the workout. 

Row Intervals 
9 x1:40 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'.

Rate: 28
Pace: (suggested target = 2k plus 10)
DF: 90 (damper 1)

COLD day out in the garage 🥶🥶 I wanted to do something short and intense that would warm me up. When the drag is set so low, you need to work to get your legs down quick in order to keep a good pace. Try to find that space where the drive and recovery meet - and then make it disappear. 

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 5k pace for the HARD 350m. Define your endpoints at the catch and the drive. Catch, finish. Catch, finish.  Use the legs, PRESS them to extension, don't just FLOP them to extension. It can be easy to let your rate and pace fall away during the recovery periods. Bring it back. 

Workout 80 - RowErg - Speed Play 
30x0:50/0:10r row broken into 10 rounds as follows
50 seconds hard, 10 second transition
50 seconds moderate, 10 second transition
50 seconds recovery, 10 second transition

The first set will be a warmup with a minute at each 24-24-20 rate then you'll alternate between a set at 24-22-20 , 26-24-20 and 28-26-20 for a total of 9 more sets (3 each). You should keep paddling during the :10 transition periods to find the next prescribed rate. Challenge yourself on the hard rounds and hold the line when dropping down to moderate. 

Garage Athlete Games 23.5 - '300' 
15:00 @ r20

Score A: First 3:00 (723m)
Score B: Final 3:00 (711m)
Score C: Total meters (3434m)

Set the splits to three minutes, put in a good warmup and start hard. I went in with the plan to make the first interval my fastest. After the first interval, my pace fell off more than I had hoped and it took a couple of minutes to settle into a moderate pace. Dropped the pace 3-4 splits each minute during the last 3:00 to finish strong. 

Workout 12 - RowErg - Can You Hang? 
5 Min Interval @ 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. Hold your stroke rate between 24 and 28. Be aggressive with your pacing. In the past, I have started at 2:14.4 and hit my targets - go faster today. 

ErgZone Challenge #10 - Negative 5k 
10x500m splits

Each split must be negative compared to previous split. The minimum is -0.1 secs. 
2 scores:
• Time of split 1
• Time of split 10

The aim for today's work is negative splits across all ten rounds. How much your splits drop from round to round is up to you. The catch is that you are being scored on your first split, so how conservative do you come out of the gate? 

 Row Endurance 
🎯 9000m 
⏱️ 55% - 65% - 55% - 75% - 55% - 80% 

Splits set at 1500m and complete the above targets. Great effort to build the engine, pushing yourself a bit and practice recovering while still moving. Did not have anything to give for the last interval and stopped after 7500 meters. It's been a while since I've tackled anything over 30 minutes, so that definitely impacted my performance. While it's great to have varied workouts, don't overlook the importance of incorporating these longer rows into your routine. They’re crucial for developing a strong engine and boosting overall cardio fitness.

Row Time Trial 
⏱️ 1:00
🎯 300m 
⚡ 406 (peak) 348 (average)

300m at a sub-maximum 500m race pace effort. Use the first 10 strokes to get the pace really low, then stride out to a sub-max pace for remainder of 300m. I did the first 80 meters at 1:37.6 and last 220 meters at 1:41.3. The first 80m are to be done at 500m race effort start. Keep those heels planted and focus primarily on the body swing. Shorten those strokes and focus on body moving from 11 to 1. Lean forward and reach with the hands up into the machine. Get north of 40spm for those first 80 meters. 

Row Conditioning 
3 Rounds
2000 meters
rate 20
1:00 rest between sets
Pace: 2k + 18

Easy like a Sunday morning. Find beauty in perfecting your stroke. How many strokes in a row can you hit the same split? It takes 10 thousand strokes to change bad habits. Focus on 'PUSH DON'T PULL'! 

Workout 81 - RowErg - The Brave, The Mighty and The Wise
6x 4mins // 1 min rest
Interval 1: Warmup
Interval 2: Power 5 @ top of each minute
Interval 3: Power 10 @ top of each minute
Interval 4: Full Power
Interval 5: Power 10 @ top of each minute
Interval 6: Power 5 @ top of each minute

This was a good push on a cold day (completed Friday afternoon, I forgot to log). The power work should be done at r26 and the remainder of each minute at r22-24. 

Crossfit 241204 
3 rounds for time of:
35 dumbbell deadlifts
25 abmat butterfly sit-ups
1000-meter row

Woof! Similar to Hero WOD Michael, but more difficult. Used 44-lb kettlebells for the deadlifts, but reduced the volume on the sit-ups (RX' d was 35 GHD). With the row at the end of each round, you should feel encouraged to move a bit quicker, especially in the final round #LASTFAST. 

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. 

Once you have completed the fourth interval with damper set to 7, reset the monitor and rerow, attempting to beat your score from each of the previous three intervals. 

Row Intervals 
4 rounds of 8-minute blocks as:
20 seconds work, 20 seconds rest
30 seconds work, 30 seconds rest
40 seconds work, 40 seconds rest
60 seconds work, 60 seconds rest
40 seconds work, 40 seconds rest
30 seconds work, 30 seconds rest
20 seconds work, 20 seconds rest
Rest 2 minutes between rounds

There were no clear objectives for rate and pace other than rate should be HIGH. Held between 28-30 each round, but with sore legs from pickleball yesterday, I did not venture outside of my comfort zone with pacing. 

Dial It In 
Tabata x 4 Rounds
r20 / r24 / r28 / r30
Rest around 2 minutes between each round
DF 122

Start at around 90% of your 2k pace at r20 and go with feel. Use your strength, build into it and go by feel as you progress through each interval. Finish strong with big sets under fatigue. Targets for the last round are 110-115%. 

Rate Control 

5 Rounds

2:00/2:00/1:00 rest

Stroke Rate: 22/26

DF: 131

Score: Total meters during last interval.

 

You'll row two minutes at r22, then two minutes at r26, rest for a minute and repeat for five total rounds. The goal is to maintain the same split even when the rate changes. Didn't see the note about recording total meters during LAST interval. I chose to go for it during the FOURTH interval and challenge myself to maintain the pace I set during first THREE intervals in the LAST interval. If I did this again, I'd go a bit faster on the r22 rounds (~5k split) because it was actually tougher to hold back during the r26 work then push harder at r22. 

Humpday 
Two Rounds of 6130m 
Rest ~2 minutes between.

6130m with a high resistance/damper (ascending)
6130m with a low resistance/damper (descending)

We are going to take on the challenge of the greatest hump in the United States: 'Denali' in Alaska. Standing 6,130 meters tall, you'll need to climb it. From here, you have a choice: either leave the erg there and bail out, or hop back on row back down. Threw on a couple episodes of The Office and just picked away at this one.

Power Practice 
6x 1:30 work / 1:00 rest
Stroke Rate: 20
DF 126

Just hold the rate. That's it. Try to push the pace a little more each time, but just nail that 20 and go to work. Match or beat your previous split each round. I am pretty comfortable rowing at lower rates, with r20 being the sweet spot before my technique starts to degrade. I have a hard time not pausing at the finish when rowing at r18 or lower. Made too big of a jump with my split from round to round. Start a bit faster, around 5K pace (2:07.5) and improve by 1-2 meters each round for more of a challenge.

Rowling Warmup (Day 22) 
Warmup: Rowling
You'll row 10 'frames' 

Goal is to have your final stroke roll over and land your meters on 100m every time. Penalty: 1 burpee for every meter +/- 100m each round. 

Workout: Drivetrain (Day 9)
AMRAP 30:00 
100m + 1 v-up
200m + 2 v-ups
300m + 3 v-ups...
Carry on in this manner, adding 100m and 1 v-up with each round, for 30 minutes. 

Warmed up with Rowling before making up a workout from earlier. I was only able to get EXACTLY 100m once and a few rounds I was WAY off, but did not punish myself with the burpee penalty. 

For Drivetrain, I chose v-ups for the off-rower work and set a goal to complete 10 full rounds. I finished the 1000m row, my last stroke coming with :02 to go, but no v-ups that round

'Oh Deere' 
50 calorie row
50 calorie assault bike
200m farmers walk, 44-pound KB in each hand
50 calorie row
50 calorie assault bike
200m farmers walk, 44-pound KB in each hand
50 calorie row
50 calorie assault bike

This was a grind. Held a steady pace on each bike and row, finishing under four minutes every time. Carries were from the garage to streetlight outside of Dominique's house and back. Set down the kettlebells at the turnaround each time, took 10-15 breaths and walked back home. 

5 sets of: 
10 strokes for peak watts
Rest AT LEAST 5:00 between sets

We're not looking for the highest average in those 10 strokes; we're looking for the highest single stroke in each set. I was reaching my MAX somewhere in the first 15 seconds, usually around 8-10 strokes in. Was pumped to break 500 watts (1:28.7 split)! 

Row Conditioning 

4-3-2-1 minutes 

1:30 rest between each

26-26-28-34 stroke rate

Pace: start at 2k plus 10 and get faster

Drag: 118

Whoops! I messed up the programming and set the final interval to four minutes, causing the screenshot to look a bit weird. Put in a good warmup, working to r34 for a couple of 30-second intervals.  At such a high rate, you need to shorten your stroke and keep the body moving from 11 to 1. 

Damper Dandy 
19 rounds OTM + :30 rest
Rate: 20

Day 16 of Rowvember. Damper starts at 10, work your way down to 1 and back up to 10. Change the damper each round. YOUR JOB is to hold a steady pace and rate. Interesting how the ratio changed as I went down and up the ladder while holding the same rate throughout. My sweet spot is around 120 DF which is around a damper of 5. Anything at damper 8 or higher required almost a 1:1 ratio, where damper 1 and 2 felt like 1:3 or even 1:4. 

For load: 
Deadlift 3-3-3-3-3 reps

Used 269-pounds across all sets

We are hitting 5 heavy sets of 3 deadlifts. Allocate a decent amount of time to build up to 80-85% of 1-rep max, and then start the heavy sets. If you are moving well, increase the weight each round and aim to hit a new PR around set 4 or 5. You may also stick to the same weight across the board or pyramid up and down in load. Remember, the stimulus is to lift heavy, safely, and have fun doing so!

 
Rogue Claw Challenge
Max time holding one hex head dumbbell in each hand

32 seconds with 20-pound Nike dumbbells

AMRAP 18 Minutes 

12 Calorie Row

Rest 2:30

Pacing: Send

What can you ramp those calorie per hour numbers to without logging rounds of crappy movement? Finished six full rounds. With sprints this short in duration, you need to modify your stroke somewhat. Keep those heels planted and focus primarily on the body swing. Shorten those strokes and focus on body moving from 11 to 1. Lean forward and reach with the hands up into the machine. 

ErgZone Challenges S2E5: Odd WOD 
5 x 5:00 /:90 rest
Rate: 19, 21, 23, 25, 27

Scoring: 
1. Total Meters
2. Best SPI

You must finish each interval at the prescribed average rate (or below); finishing above will invalidate the result. Held a consistent SPI across all intervals. You are scored not just on total meters, but best SPI. Try this again and really go for it on the first round, 180 WATTS at r18 would give you a double-digit SPI. It would be curious to see what effect this kind of power output would have on the remaining intervals. 

Two Rounds: 
25 Calorie Row
25 DB Floor Press (50)
-Rest 3:00-
Two Rounds:
25 Calorie Row
25 Push-ups 

Find a pace on the row knowing that you'll tire and rest on the pressing and be smart about breaking up the pressing movements. The row should ideally be 90 seconds or less (~2:00/500m pace).

Workout 84 - RowErg - Alternation Fluctuation 
Warmup Into Workout:
30 X 1 Minute Intervals
 
Stroke Rate Targets
22-24-22-24-26-24
26-28-26-28-26-28
26-24-26-24-22-24
22-24-22-24-26-24
26-28-26-28-30-28

Use the first six intervals to warmup before increasing the power. This is a great workout to practice changing rates and finishing strong after a longer duration row. Get those watts at 185 or above for the last three intervals (28-30-28). 

Distance: 3000/2000/1000 meters 
Stroke Rate: 22/24/26
Split: 2K+ 16/14/12
Rest: 1:30

Nice sweaty session out in the garage on a 70-degree November day. Missed my targets ever so slightly on the first two intervals, but was happy with the effort overall. 

3 Rounds for Max Calories 
3 minute row
2 minute assault bike
1 minute butterfly abmat sit-ups
Rest 2 minutes between rounds

1: 42/28/20
2: 44/29/21
3: 45/29/19

This was a lung burner 😵‍🔥💣! First round on the rower was a little conservative (2:10.6 pace), nudged up the last two rounds to 2:07 and 2:06. Happy with the effort on the bike considering I don't ride much anymore - each round was ~65 RPMs. The legs were definitely feeling heavy during that last round. Keep moving through the sit-ups, it is only a minute and you'll have two minutes of rest afterwards. 

Election Day 
4 x 700m / 90 seconds rest
Rate: Open

In honor of the recent election, you'll row 4 rounds of 700m (for our 47th president). The goal is to go faster each round, using the number of electoral votes Trump received (295=2:09.5) for your first round and the number Kamala received (226=2:02.6) for your last. 

Crossfit 230517 
Complete as much as possible in 15 minutes of:
Row 500 meters
Max set push-ups

Push the row a bit while staying consistent. The goal is to finish 5 rounds of each movement. This workout demands that you use your legs on the row - otherwise the push-ups will be that much more difficult. Use the force curve to keep you honest. I don't have the same stamina with bodyweight movements anymore. It's clear that I need to work on my muscular endurance and shed some extra weight.

CrossFit | 240902 
For time:
200-meter row
20-second plank hold
400-meter row
40-second plank hold
600-meter row
60-second plank hold
800-meter row
80-second plank hold
1,000-meter row
100-second plank hold

24:51

Expect the plank holds to be much more challenging after rowing. Your goal should be to push the pace on each row and go unbroken on the plank holds. I was able to hold the 60-second plank unbroken, but had to break the 80 and 100-second planks into three sets. My midline is officially trashed! 

Row Conditioning  
Duration: 15 Minutes (15 x 50 sec Easy, 10 sec Power)
Rate: 24

In every race, there is an element of controlled chaos. With that in mind, today's Rowvember workout asks you to row a controlled 15 minutes,  but every 50 seconds to go all out for 10 seconds before bringing it back to a nice controlled sustainable pace for the turn of the minute. While this was not rate-capped, I opted to keep everything at r24, focusing on the change in ratio needed to go between easy and powerful strokes while holding the same rate. 

Row Recovery 

5000m row 

This was the WOD for Rowvember today. Took advantage of the sunshine 60-degree November day and rowed out in the garage while watching RedZone.

ErgZone Challenges S2E2: Upside Down
Thirteen one-minute splits with no rest
Rate change every minute: 30-28-26-24-22-20-18-20-22-24-26-28-30

• You choose the wattage/pace for the initial split (first minute).

• Your goal: replicate the same SPI (Stroke Power Index) for the subsequent 12 minutes.

• Your second goal: do it as fast as you can.

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

Score: 8 / 2:12.6

Imagine a rate pyramid and then flip it upside down. On this challenge, we start at the highest rate, back it down, and climb back up to finish. All that while keeping a consistent SPI. And there is more; you must do it as quickly as possible. I screwed up during the r28 thinking the average watts being displayed were for that split only so I ended up a few beats slower than the target. Warmed up with :30 on / :30 rest for 10 minutes, working up to a r30 during the last two rounds. 

Stroke Rate Pyramid 
10-minute intervals with 2 minutes rest between

First Interval: change the rate each minute
r18-20-22-24-26-28-30-26-22-18

Second Interval: first minute light, second minute with pressure
r20-24-28-26-22

This was the fourth workout in Skeleton Challenge C2 podcast. During the second interval, your ratio is going to change from the first minute to the next. Your drive speed will increase to apply more power which means you'll need to slow down your recovery to hold the prescribed rate. PRESS the legs to extension, don't just FLOP them to extension. 

Row Series II - Event 4 - Light The Fuse 
Row 100m, Rest 30 seconds
Row 200m, Rest 30 seconds
Row 300m, Rest 30 seconds
Row 400m, Rest 30 seconds
Row 500m, Rest 30 seconds
Row 2,000m   
                        
A: 8:24.4 (2000m time)
B: 14:37.7 (Total Time)

Capped the rate at 24 s/m and set a goal to match the pace I posted on the first (100m) interval. This one hurt and I couldn't get there on the 2K.  

Row Conditioning 
2x 3000m / 6:00 rest as follows...
1k @ r22 (5k+5)
1k @ r24 (5k+3)
1k @ r26 (5k pace)

Be consistent with your splits and smooth during the rate/speed increases. Focus on one form fix during the row to help keep your mind occupied. I chose to focus on being sharp at the drive and quick hands at the finish. Being sharp at the drive means minimizing delay for an efficient stroke transition. 

Skeleton Crew Challenge Day 1  

RowErg

9:00 steady interval
Increase rate OT3M (20, 22 & 24)

3 rounds of 3:00 work // 2:00 rest
r24 across all intervals with increasing power

9 rounds of 1:00 work/ 1:00 rest
r26 across all intervals - maintain and #lastfast 

DF 119

Icarus 
2:30 on/2:30 off x four rounds
Rate 22
DF 119

Goal is to go all-out on these rate-capped intervals without flying too close to the sun and blowing up. Use the rest windows to paddle lightly and recover. A second goal was to hold negative splits. Need to be generating more power from my legs. 

Row Conditioning

Row 30 seconds @ 500m pace/rate

Zero rest

Row 19:30 minutes @ r20; 2k plus 20 seconds

This workout tests your recovery after a maximal effort. Try to hit your target 500m pace within the first 5 strokes and stay there for the rest of the time. Expect your heart rate to take about a minute to settle after the sprint, don't let your technique (and pace) to fall off during this time. 

Workout 72 - RowErg - Whatcha Got, Hot Shot?! 

10 Intervals of Work
 
Work = 17 Strokes Together
Take 2 strokes to sync up at target stroke rate, the next 5 strokes you will pull harder, gradually increasing the watts to a challenging number. The final 10 strokes you will work to sustain that number while maintaining good technique. 
 
You'll continue to row after each set of power tens, just take the intensity way down and take your stroke rate down to 20-22 -- don't stop rowing throughout the workout.

Stroke Rates targets for each interval:
4 @ 24, 3 @ 26, 2 @ 28 and 1 @ 30 

This workout is all about control. Staying in control, smooth during the power 10s as well as when we are recovering at r22. Challenge yourself to produce a touch more power during those power 10s. Max WATTS was 252 which translates to a 1:51.6 pace. 

AMRAP 2 minutes x 3 rounds 
30 abmat butterfly sit-ups
max calories on assault bike in remaining time
Rest 5:00 between rounds

Put in a good warmup on the rower and hammer the bike. I reduced the volume on the sit-ups to 25 reps for the last two rounds as I wanted to have at least 30 seconds on the bike. Came out too conservative the first round and only posted 7 calories. The second and third rounds I was able to get 13 calories each. Get that bike north of 90+ RPMs. 

"Low: High"  
8 x 2 mins / 1 minute rest between rounds
Spend the first minute at a lower rate and then step up to a higher rate for the second minute

1: r20-->r24
1: r22-->r26
1: r24-->r28
1: r26-->r30
1: r22-->r26
1: r24-->r28
1: r26-->r30
1: r28-->r32

Followed along with DH rowing vid from Rowvember 2021. Use the legs, PRESS them to extension, don't just FLOP them to extension. A heavy breather out in the garage on a beautiful October afternoon.