Row Technique 

⏱️ 20 minutes

🚣‍♂️ 24 s/m

At the beginning of every two minutes, sit and hold the catch position (arms extended, body forward, sitting tall, seat as far forward as possible without hunching or feeling uncomfortable) for 10 seconds then continue rowing. Start at 0:00 with a 10-second catch hold. 

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: 2:41.6 (2nd)
B) Fastest 650m time: 2:38.2 (Last) 

You already know how this one is going to feel. Put in a good warmup dialing in the rate and pace prior to starting. I came out too cautious, weary of blowing up. A good goal would be to start at 2K plus 5 and drop your split by a second with each subsequent round. #LASTFAST

Recovery Row 

10 mins | 2:30 pace | r18 | 2:30 rest

10 mins | 2:25 pace | r19 | 2:00 rest

10 mins | 2:20 pace | r20 | 1:30 rest

10 mins | 2:15 pace | r21 | 1:00 rest

Didn't get out to the garage until around 4 this afternoon and it was pretty hot and humid by the time I sat down to row. Didn't want to stress too much here with the heat so I turned the damper down to 93 and pulled some easy meters while watching Modern Family. 

Row Intervals 
6x 500m 
Rate: Open
Pace: Negative splits

Similar to 'Can You Hang' from last week, you'll pick a moderate-to-easy pace for your opening 500m and drop your split by 5 seconds with each subsequent interval. Followed along with a vid from DH Rowing - Shane opened at 2:20 and dropped by :10 each round, finishing with a 1:30 split for the last interval. Not possible for me, but a very aggressive target would be start at 2:22.5 split and drop by 7.5 seconds each interval, finishing with a 1:45.

Find Your Rate 
12x 1' at the following rates:
18-20-22-24-26-28-30-32-34-36-38-40

For max meters each minute. Rest as needed (up to 5 mins) between efforts. The goal (beyond work) is to simply improve distance each time. Faster rates should ALWAYS equal faster splits. Turned the drag way down (90) to play with a lighter flywheel. Don't allow your technique to suffer at the higher rates just to hit the target s/m. 

5RFT 
20 RKB @ 53-pounds
20 single-leg v-ups 
500m row 

25:12

Worked out at noon in the garage and had to pace this a bit more with the high temps and humidity. Break the swings and v-ups into two sets from the start as this kind of volume can sneak up on you. 

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. Put in a good warmup and be aggressive with your pacing. This felt right, but I may be able to squeeze out another second here if I try this again. 

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  

Workout 91 - RowErg - Tip the Scale 
Total Time: 30 Minutes
Program Set: 1 Minute Intervals/No REST X 30

Use the first six minutes to warmup. You'll start with some pick drills and then build in power before testing the format of the workout. You'll rest during the sixth minute and then start the workout. 

For the first minute, you'll row at an easy-to-moderate pace (holding r24) and set a number of calories that can be reached during that minute. For minutes 2-5 you'll try to reach that same calorie target in less time (goal is 50 seconds or faster). Use the sixth minute to paddle lightly and recover before starting the same format over again. You'll do this a total of four times over the course of the workout. Set my target at 12 calories each of the four rounds and was able to meet the goal comfortably in each of the four rounds.

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

Was very hot in the garage and I wanted to do something low and slow. Turned the drag down to 85 and kept the effort level at a 4 out of 10 -- find a pace that would allow you to hold a conversation.  Use good technique and don't be sloppy during the last minute. 

Crossfit | 240612 
3 rounds:
400-meter farmers carry
25 abmat butterfly sit-ups

Did this at home so modified the GHD to abmat sit-ups and reduced the reps to 25 each round. Held 25-pound plates in each hand for the carries. Walked the loop around Maryland Ave. for the first round which ended up being 600m. Because of this I did 400m the second round and just 200m the third. The carries got tough, but was committed to picking up the plates with 10 seconds of setting them down to keep moving. Goal is to complete the carry in 5 minutes or less each round. 

Workout 95 - RowErg - Keep Growing 

Three nine-minute stroke rate pyramids with a minute of rest between each. Use the first set as a warmup and push yourself on the next two intervals. The catch here is that you will work to maintain the WATTS from peak (3 min interval) on the way down as the stroke rate decreases. Push don't pull -- strong legs will sustain you at the end of this effort. The workout begins light and easy, but by the end, we'll be leaving it all on the machine. 

 

1 min @ r20, 2 @ r22, 3 @ r24, 2 @ r22, 1 @ r20

1 min @ r22, 2 @ r24, 3 @ r26, 2 @ r24, 1 @ r22

1 min @ r24, 2 @ r26, 3 @ r28, 2 @ r26, 1 @ r24

Age Group Semifinals Workout #1 
Three Rounds:
50-calorie row 
9 snatches, 6 snatches, 3 snatches
99-119-129lbs

16:32

Paced as if I were doing a 150-calorie row. The snatch weights are moderate and I was able to get through each set with just one break. I didn't have the confidence to hold on for unbroken sets although I do think that was possible and could have allowed me to sneak in under the 16-minute mark. 

"Rapid Descent" 
Decreasing time intervals with increasing speeds
6 mins @ r20 

5 mins @ r22 
4 mins @ r24 
3 mins @ r26 
2 mins @ r28 
1 min @ r30
Rest 1:45 between intervals 

Start at 2:15.5 and increase pace by +3 seconds with each subsequent interval. 

Row Conditioning 
5,000 meters 
Rate: 22-24
🎯 22 minutes

This is a good benchmark to measure progress albeit a sub-max effort at a lower rate. Followed along with DH Rowing vid designed to bring you home in 22 minutes. Pace it flat, keep the rating steady and sprint the last 400-500m.The first 1000 should feel easy, around 3000 in in starts to get tough and breathing will be hard, 4000 is probably a tad slower, the last 1000 you should be able to bring it home  #lastfast

21:55.1

June 2024 CTC 
624m row

No rate restrictions and no rolling starts. Warmed up at a very low drag (82) before bumping up to 126 for the workout. That was too big of a jump and the warmup should be closer to race DF. Need to hold a higher rate throughout - at least 30spm if not closer to 33-35 throughout. My 500m PR was done at an average of 39spm! 

Rowing Warmup 
4:00 @ r22 // 1:00 @ r26 // rest :30
3:00 @ r22 // :45 @ r30 // rest :30
2:00 @ r22 // :30 @ r34 // rest :30

Deadlift
5-5-5-5-5 reps 

199-229-239-249-259lbs 

Today we’re hitting 5 heavy sets of 5 deadlifts. Use double overhand grip on the barbell. 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!

The Ghan 
Row 4321m 
Rest 30 seconds
Row 1234m

A: 4321m time (19:28.9)
B: Total Time (24:45.9)

The brief rest will allow you to mentally reset and attack the second half of this workout. Turned the drag down (98) to keep the flywheel moving. Held a moderate pace throughout most of the row, working up to a sprint during the last 300 or so meters each interval. 

Workout 98 - You’re the Zest - RowErg 
4mins // 3 mins // 2 mins // 1 min // 2 mins // 3 mins // 4 mins

Use the first 4 minute interval as your warmup holding r22 and building in intensity. For the remaining intervals, set units to WATTS and establish your power on the front half of each minute. During the first :30 seconds of each minute you'll row for MAX WATTS @ r24 then you'll back off during the last :30 seconds of each minute while still maintaining r24. Held back too much during the first 3 minute interval, but was between 220-240 watts for all remaining intervals. 

3,2,1...Go! - ErgZone Challenge S2E1 
321m @ r20
Score: Average Pace
DF 126

Completed on Friday but forgot to log the workout. Warmed up a bit in the garage before tackling this piece. Was not planning to do anything too stressful as my body was a mess from the loooong plane rides Thursday. Goal was to keep this sub-2:00 pace.