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.