Strength - 
20x25 sec on 15 sec off
*5 of each
1) med ball deadlift
2) pushups
3) med ball squat 
4) hollow hold (option to hold med ball)

Used 20lb med ball for deadlift and squats, holding the ball in bearhug position for the squats. No weight on the hollow hold as my abs were pretty sore from yesterday. 

Conditioning - 
3x3mins // rest 1min
rate 24-26
2k plus 14; get faster 
then,
300m for time

Turned the drag up for the 300m sprint at the end and let it rip. Happy with this effort - especially after a strength session and with my midline trashed. 

Workout 65 - Ride The Wave 
As The Flywheel Spins Podcast

Warm Up:
Easy Rowing without Straps @ 20 Strokes per Minute 
Technique Note: The Dollar Bill Trick and Rowing without Straps
 
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).

Core Values

3 Rounds

25 V-Ups

40 Russian Twists w/ 10lb med ball

Row Power Intervals 
6x 30 secs work / 2 mins 30 secs rest
Rate 24
Rest 4 mins between sets
🎯 2K minus 2 or as fast as possible at rate

DF 138

Got through this a bit easier than anticipated. Logged an extra pull on round 10, but hung onto the target pace and finished with a pretty strong split on the last rep. Peak WATTS was 292. #lastfast

15 Rounds 
3 Deadlifts @ 230lbs
Farmer's Carry 40 yards as heavy as possible (70lb kettlebells)
*For famer's carry walk out 20 yards and back 20 yards

Bye, bye grip... Used trap bar with a heavier load since I did not have Fat Gripz with me. 

Rowing Intervals 
Interval 1: 6 mins @ r18 (warmup), undefined rest
Interval 2: 4 mins @ r20, rest 2 mins
Interval 3: 3 mins @ r22 (power 10s at top of each minute), rest 90 secs
Interval 4: 2 mins @ r24m rest 1 min
Interval 5: 1 min @ r26, rest 30 secs
Interval 6: 1 min @ r28, 5 mins cooldown

You'll see a progressive increase in both rate and speed with each subsequent interval. Push through the feet at the catch and push the hands away at the finish. Find your power at the lower rates and squeeze your speed as you approach the r24 work. For these shorter duration efforts, the drag should be set between 125 and 130. 

Build to heavy set of:
2 strict press plus 3 push press

Pushup Biathlon 
30/20/10 pushups 
500m row after every set
*250m penalty row if you break any pushup sets (to be paid before continuing on with pushups)

Accessory: Pushing
10-8-6-4-2 alternating double DB strict press*
5-4-3-2-1 HSPU
*hold 1 DB in front rack while other is pressed overhead
*build in weight each round

Best set was 155lbs - bar was taken from the ground each set. Probably could have gone heavier, but knew there was a lot of pressing coming up and wanted to save my shoulders. Broke the set of 30 pushup at 19, otherwise everything else was unbroken. Opened with 25lb DBs and increased by 5lbs each set, ending with a pair of 45s. 

Row Intervals 
Four 10-minute intervals with ~2 minutes rest between
Interval 1: 1 min @ r28, 1 min @ r26, 1 min @ r24, 1 min @ r22, 1 min @ r20, 1 min @ r20, 1 min @ r22, 1 min @ r24, 1 min @ r26, 1 min @ r28
Interval 2: 2 mins @ r22, 1 min @ r28, 3 mins @ r20, 1 min @ r30, 2 mins @ r24, 1 min @ r30
Interval 3: 2 mins @ r22, 1 min @ r26, 2 mins @ r24, 1 min @ r28, 3 mins @ r20, 1 min @ r30
Interval 4: 1 min @ r28, 2 mins @ r22, 3 mins @ r20, 2 mins @ r24, 1 min @ r28, 1 min @ r30

Warmed up with :30 on / :30 off for 12 minutes building in rate to prepare for the demands of this workout. Noted after the fact that recommended sequence was in reverse order from #4 to #1. Ten minutes blurs the line between power and conditioning. Don't let the pace drop too much on the lower rates, especially coming off a r26 or 28. Allow the pace to be dictated by the increase in rate, adding a bit of power but being careful not to redline.

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)

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

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

Pacing felt good - this was a challenge especially during the 28-30-28spm rounds. The challenge is to not fall off your pace on the back half as the rate starts to go down. 

BBG 
Every 2:00 for 12:00 (7 total sets):
1 Power Clean + 1 Push Jerk + 1 Power Clean (from the ground) + 1 Push Jerk

Begin between 60-70% of 1RM Power Clean and work to a max for the complex. Best successful lift was 175-pounds.

Strength/Skill
1) 4X1 Strict Press + 3 Push Press - work to a max for the complex, rest 2:00
2) 1X2 Strict Press + ME Push Press - use heaviest load from # 1

Best lift on part #1 was 170-pounds. Failed the second strict press at 170 for part #2. Bar was taken from the floor each round.

5 Rounds
100m mixed KB farmers carry (35/44lbs)
20 extended single-arm DB sit-ups (10lbs)
10 deadlifts (170lbs)

Hold one kettlebell in each hand, with the heavier kettlebell in your weaker hand for the first round. The deadlifts should be a no-doubt weight for ten reps, but this was still too light. 185lbs would be a better fit here. 

Midline 
40-30-20-10 reps of:
weighted sit-ups 
russian twists
*every 3 mins do :40 plank

11:35

Used 10lb med ball for sit-ups and twists. 

Builder
21-15-9 reps of:
SkiErg calories
KB upright row @35lbs
barbell curls @45lbs

SkiErg was a sub for strict pullups. Probably should have gone with supine rows instead. 

Workout 59 - RowErg - Right Here Waiting For You 
Rowed along with the podcast which helped me to get through this last day of the C2 AF Challenge. There was a different objective for each interval, helping me to stay locked in and not just mindlessly row for an hour-plus. Finished the challenge with 125K which is more than my total for all but TWO MONTHS this season! Looking forward to no rowing for the next few days.

Warm Up:
3 Minutes @22 Easy
1 Minute @22/24 Hard
3 Minutes @24 Easy
1 Minute @24/26 Hard
3 Minutes @26 Easy
1 Minute @26/28
 
3 Minutes Rest
 
3 Minutes Easy
2 Minutes Moderate
1 Minute Hard
1 Minute Easy
2 Minutes Moderate
3 Minutes Hard
 
3 Minutes Rest
 
4 Minutes @22 Increasing Intensity
4 Minutes @24 Increasing Intensity
4 Minutes @26 Increasing Intensity
 
3 Minutes Rest 
 
Every Minute Change Stroke Rate
@22-24-22-24-26-24-26-28-26-28-30-28
 
3 Minutes Rest
 
Every Minute
First 40 Seconds Easy
Last 20 Seconds Hard
 
3 Minutes Rest
 
1 Minute @28/26 Hard
3 Minutes @26 Easy
1 Minute @26/24 Hard
3 Minutes @24 Easy
1 Minute @24/22 Hard
3 Minutes @22 Easy  (Cool Down)

C2 April Fools Challenge

Day 14: 14,000m 

20:00 work // 3:00 rest
16:00 work // 3:00 rest
12:00 work // 3:00 rest
08:00 work // done! 

Turned the damper down and kept this real chill. My focus was on finding good technique and moving well while watching 30 Rock out in the garage. 

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. 

Rowing Intervals 
6x 6 min cont. (2:45/:30/2:45)
rest 2:00 
rate 20
10 max effort strokes at r20 on middle :30 (power 10!)

This is a great workout to accumulate some volume and practice recovery while still working. Pay attention to the change in ratio between drive and recovery during the power 10s. 

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. I set the drag to 100, and intentionally rowed a couple of beats slower than intended, as this session was part of the 12K required for the C2 AF Challenge today.

C2 April Fools Challenge 
Day 11: 11,000m

Workout #1:
3:00 @ r18, rest :30 / 2:30 @ r20, rest :30 / 2:00 @ r22, done

Workout #2:
2:30 @ r18, rest :30 / 2:30 @ r20, rest :30 / 2:30 @ r22, done

Workout #3:
2:00 @ r18, rest :30 / 2:30 @ r20, rest :30 / 3:00 @ r22, done

Work through the sequence as #1, #2, #3, #2 and then #1. Five shorter efforts to help reach today target meters. Use your warmup to get comfortable with lower rates. Find a pace that would be somewhat uncomfortable for a 10K (2k plus 20). 

Workout 19 - RowErg - True Tolerance 
50 Minutes Steady State

We are working to create separation between the stroke rate and power.  Our goal is to maintain the same moderate to low power (5-6 on our RPE* Scale) at three different stroke rates as guided by the podcast.

Stroke Rate of 20 = Recovery
Stroke Rate of 24 = Rhythm
Stroke Rate of 28 = Tempo

Day 10 of the AF Challenge and I don't have much left in my legs. Turned the damper down (97 DF) and kept things chill. 

Warmup 
1:30 @ r22 / :45 @r24 / :30 rest
1:30 @ r22 / :45 @r26 / :30 rest
1:30 @ r22 / :45 @r28 / :30 rest
1:30 @ r22 / :45 @r28 / :30 rest

Workout #1
3:30 work / :30 rest x4 
Rate: 22/24/24/22

Workout #2
2:00 @ r24 / :30 rest
4:00 @ r24 / 1:00 rest
8:00 @ r24 

Note average WATTS from r24 during first session and strive to maintain during each of these intervals. The meters are starting to pile up during the AF Challenge. Breaking down the daily target into smaller workouts like these helps to trick my brain. 

C2 April Fools Challenge 
Day 8: 8000m

3 Rounds 
2345m row 
2:00 rest

Pacing guidelines: 
Forever: The rate and pace at which you could perform the workout if it was an hour long AMRAP or long endurance event.

Row Conditioning 
A: 3:30 on // :30 rest
rate 22/24/24/22

Find an intensity you can sustain throughout and try to maintain the SPI - watts divided by strokes per minute - (6.0/5.9/6.0/6.2)

B: 3x 3:00 on // 1:00 rest 
rate 22/26/22

Try to keep the same SPI for each interval (6.3/6.2/6.5)

C2 April Fools Challenge 
Day 6: 6000m

Warmup (2252m)
Three intervals with increased cadence to gradually find the target intensity for the day
1:30 @ r18 / 30 seconds rest
3:00 @ r20 / 30 seconds rest
6:00 @ r22 

Workout (3577m)
⏲️ 16:00, set splits to 4:00
🎯 start at 6:00 pace from warmup and get faster with each 4:00 split
Rate: 22

C2 April Fools Challenge 
Day 5: 5000m 

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

Wanted to hold a moderate-to-easy pace as this was a recovery row after 90 minutes of pickleball this morning. Paddle lightly during rest periods with the goal of getting 350m during each rest interval.

CrossFit| 200505 

Complete as many rounds as possible in 20 minutes of:
250-meter row
45 seconds of plank hold

7 full rounds + 250m row 

This workout may seem simple but is devastatingly effective. You have a foundational move and core stability. The row and plank will actually interfere with each other - do not allow for sloppy body position on the rows. Commit to the full 20 minutes for maximum intensity. Scaled the plank to 45 seconds to remain unbroken. Aim to complete the row in 1:00-1:05 consistently. Focus on controlled and shallow breathing.

ErgZone Challenge #11 - Low Rate 1K 

How many strokes do you need to finish a 1,000-meter row? Can you finish it with a lower stroke count? Low Rate 1K is your chance to test the lowest stroke count you need to finish a 1k row.

Score: Stroke Count (58)

Turned the drag all the way down to 80 for this effort and let the flywheel run. Tried to hold the lowest rate I could while staying in motion throughout and keeping good technique. The peak on the force curve was beautiful on each of these strokes as I was trying to max out the power with each one. 

C2 April Fools Challenge 
Day 2: 2000m 

Did DH 10-minute build as warmup (2097m) 

Mainsite | 240402
Back Squat 
3-3-3-3-3

Today's workout is a heavy day. With my knee, I have not squatted much in the past 12 months so rather than pushing to hit a 3-rep max I wanted work to a submaximal load, dialing in technique and consistent movement patterns. Warmed up on rower and spent time getting loose before getting under the barbell. Best lift was 225lbs. 

C2 April Fools Challenge 

Day 1: 1000m 

Our special April Fools' Challenge is a streak challenge with a difference. To take part, you need to row, ski or ride every day for 15 days from April 1. Each day, however, the distance you need to do rises. On April 1 you need to do at least 1000m. On April 2, you need to do at least 2000m, all the way up to 15,000m on April 15.

Bro Sesh
18-15-12-9 reps of
DB Incline Bench @ 40lbs
DB Shoulder Press @ 25lbs
DB Skull Crushers @ 20lbs

Core Values 
40-30-20-10 reps of 
Extended S-arm DB Sit-ups @ 10lbs
Russian Twists

Used the 1000m as a warmup knowing there is plenty of volume coming over the next 15 days of the AF challenge. The weights for bro session were just about perfect for the number of reps. Was forced to break most rounds which is the intent - put those dumbbells down and shake out the arms before getting right back into it.