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 or increase power

Row Conditioning 

2000 meter row 

My plan was initially to row along with a DH video that paced the 2K at 9 minutes, but was feeling good after my warmup. Held the rate at 22 and pushed myself to hold a moderately hard pace, getting faster each 500m. Still cautious with my back but during each 500m block, I did add 10 power strokes dropping my splits :10-12 seconds below what I was holding. Made a final push with about 300m to go. 

Workout 83 - RowErg - Spice it Up 
3 Rounds
Duration: 4-3-2-1 minutes
Rate: 22-24-26-28

My back is still tender after tweaking it on Tuesday afternoon. Didn't really want to push too hard here, but still wanted to get in some gentle movement. Was pretty conservative during the warmup round, but felt good as I pressed on so pushed a bit more during the last two rounds. 

Row Intervals 
10x :30 work / :30 rest
r26

DF 130

Turn up the drag a bit higher than normal to max out on power. Aim should be to be more consistent. Lock into target pace (2k) within the first three strokes and hold for remaining 10 strokes.

I also did a stroke count workout that was not captured by ErgData. Followed along with DH vid for this one as well, formatted as follows: 10 on, 5 off, 15 on, 10 off, 20 on, 15 off, 25 on, 20 off, and 30 on, 25 off. 

Row Intervals 
100 Strokes* @20 
100 Strokes* @24
100 Strokes* @28
100 Strokes* @20/@24/@28
*Accumulating 100 strokes by 3 Rounds of 10 easy, 10 moderate, 10 hard; finish out the last 10 strokes easy. 

There is one-minute rest period between each 100 strokes interval. Final 10 strokes of the last interval were done at a HARD r32. This is the DH version of ATFS Workout 65.

4 Rounds for Quality 
12 Med Ball Over Shoulder @ 30-pounds (6 each side)
12 Ball Slams
12 Ab Kick Outs (left/right around a kettlebell)

Warmed up on the rower before hitting this metcon. Note that this is for QUALITY - while my goal was to hold each exercise and set as a whole unbroken, it was not for time. I took a minute or so rest between sets so that I could maintain unbroken reps. Don't be deceived - those ball slams will still have you breathing heavy. 

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 a spot under 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. 

Wednesday 230419 
5 rounds for time of:
Row 500 meters
15 bench presses
F: 95 lb.
M: 135 lb

We want this to be continuous and intense with basically no breaks other than the transition between movements. The mix of muscle fatigue from the bench and lung fatigue from the row is what we are after. It was incredibly humid out in the gym today and I was short on time so went without a warmup. I scaled to 125lb on the bench, but still had to break the last three sets. The rower badly needs a cleaning and I was only getting 107 DF with the damper nearly at 6. Push yourself on the row and don't be afraid of some drop off in the later rounds - that is where you will build your conditioning. 

Workout 30 - RowErg - Catch Drive Finish Recover 
Catch
3  Rounds of 2 Minute Work with no Rest
Work = [:30 Legs Only, :30 Legs/Body, 1:00 Legs/Body/Arm]

Drive
5 Rounds of 90 Seconds Work with 30 Seconds Rest
Work = [:90 Steady State @24]
 
Finish
1 Round of 6 Minutes of Work
Work = [3 Min @24, 2 Min @26, 1 Min @28]

Recover
3 Rounds of Work with no Rest 
Work = [1 Minute @24 Decreasing Intensity]

Drill day! The podcast today focused on breaking down the stroke into each of it's parts and spending some time drilling technique. May not be as exciting as some other workouts but just as important.

Deadlift 

7 Sets of 2 Reps

1 Set at Each Percentage: 70-73-76%

Final Four Sets to Build to a Heavy Set

235-245-255-265-275-285-295(f)

Used double overhand grip. Couldn't get the bar more than a few inches off the ground at 295-pounds. Done at the end of a very long work day, in the hot and humid garage. This was a #morethannothing workout. 

Recovery Row 
10 mins | 2:30 pace | r18 | 2:30 rest
7.5 mins | 2:25 pace | r19 | 2:00 rest
5 mins | 2:20 pace | r20 | 1:30 rest
2.5 mins | 2:15 pace | r21 | 1:00 rest

Nice, easy recovery meters out in the garage. Turned the drag down quite a bit (94) and let my legs carry me through this one. 

CrossFit | 250709 

Push Press 5-5-5-5-5 reps

145-155-165-175-185 pounds

This is not a rep scheme I have used for push press much at all previously - I normally would do triples or singles. Took the bar from a rack each round. The goal here is to push your limits while maintaining good form. Instead of performing five sets at near-max weight, I opted to go up in weight with each set, working to a near-max effort.

 

Workout 42 - RowErg - Hindsight
2x 10mins with 3mins rest

Rate: 20 

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

Another very humid morning out in the garage. Started a bit slow on the first interval. Low rate does not necessarily mean slow - for the hard intervals, aim to hold 5K pace. 

4 Rounds for QUALITY 
1-minute hollow hold
500m row

This was written with L-sits, but I anticipated needing frequent breaks  so opted for hollow holds. I am fasting today and it was very humid so plan was to move actively at a lower intensity. Goal should be just one break per round with hollow holds. Lower stroke rate on the row but hold good technique.

Workout 57 - RowErg - Start Fast, Finish Strong
Warm Up:
Gradually building in speed and intensity 
1 Minute @20
1 Minute @22
1 Minute @24
1 Minute @26
1 Minute @28 
1 Minute Rest before Workout
 
Workout: 
3 Rounds of Max Calories 
1 Minute @28
1 Minute @26
1 Minute @24
1 Minute @22
1 Minute @20 
1 Minute Rest between rounds
 
Stroke Rate begins high and descends, but work to keep your power output up trying to exceed total cals with each round. First round was 70 cals and I was able to eke out an additional calorie each of the subsequent two rounds. 
 
Cool Down:
5 Minute @20

CrossFit | 250702 
Part 1
In 10 minutes:
Establish a 2-rep-max shoulder press
3 minutes rest
Part 2
As many calories as possible in 10 minutes of:
Echo Bike

Pounds: 160

Calories: 149

Total Score: 309 

Shoulder press was smooth at this weight - may have had another 5-pounds in me. Subbed out the bike for the rower. My plan was to hold around 900 cals/hour for most of the time and then send it the last 45 seconds or so. Really wanted to get 150 cals...😞. 

July 2025 CTC 
7 x 100m
1:10 rest each round
No restrictions.

1:41.2 avg pace

This wasn't full tilt, but close. Should be able to get these all under a :20 average (1:40.0) if I commit to a higher rate. I need to learn how to row at higher tempo - anything above 34 feels like chaos. Need to shorten the stroke a bit more to keep up those higher rates. 

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. Think about your end goal (2k-2) and work backwards. This pace was challenging, but doable. Don't be afraid to start more aggressively - think 2:12.5 - worst case you fail an interval. 

Workout 8 - RowErg - Power Pyramid 
As The Flywheel Spins Podcast 
Warm Up (12 Minutes) Test the Waters
4 X 2:30 Work Intervals with :30 Rest in between
 
1 Min @ 22, 1 Min @ 24, 30 Secs @ 26
1 Min @ 24, 1 Min @ 26, 30 Secs @ 28
1 Min @ 26, 1 Min @ 28, 30 Secs @ 30
1 Min @ 28, 1 Min @ 30, 30 Secs @ 32

Workout (28 Minutes) Power Pyramid
14 x 2:00 work intervals with no rest in between
2:00 // 1:45 // 1:30 // 1:15 // 1:00 // 0:45 // 0:30 // 0:30 // 0:45 // 1:00 / 1:15 // 1:30 // 1:45 // 2:00

Rate: 24
DF: 117

Best technique you can, find your rhythm, stay relaxed, squeeze on the POWER as the rest increases, accept the discomfort and enjoy the row. While I was strong on the 30 second intervals, there is room for some more power on the longer intervals. Looking back through the logs, I have set a goal of 175+ (2:06.0 pace) WATTS across all intervals in the past. 

Row Conditioning 
4x 4:00 intervals, broken as follows
1:00 @ r18
1:00 @ r22 
1:00 @ r26 
1:00 @ r30 

1:00 rest between intervals

Rowed along with DH video. Goal was to ramp up your intensity and meters each round. Put as much effort into each of these four-minute windows as possible. 

Row Conditioning 
Row for 20 minutes continuously, as:
1min @ r18
2mins @ r20
3mins @ r22
4mins @ r24
4mins @ r18
3mins @ r20
2mins @ r22
1mins @ r24

Ran back the workout from yesterday, staying with the prescribed format from DH vid. My goal was to improve on the splits I posted yesterday. Yesterday's splits are in pink. 

Row Conditioning 
Row for 20 minutes continuously, as:
1min @ r18
2mins @ r20
3mins @ r22
4mins @ r24
1min @ r18
2mins @ r20
3mins @ r22
4mins @ r24

I was following along with a DH video that went to ads about seven minutes in so I went to Spotify and finished on my own. The format was a pyramid with that finished with 4/3/2/1 minutes at rates 18/20/22/24. It was 100 degrees out in the garage this morning so I didn't push myself all that hard today. Will try again with the prescribed format tomorrow morning and try to beat today's score. 

Crossfit | 211201 
3 Rounds
500m row
21 pushups
12 v-ups

I was intentional about breaking the pushups into two sets during the first two rounds, but they were gone for me in round three. It took multiple small sets to get to 21. I need to work on my muscular endurance. Explode up on the v-up and control the descent, holding around a 1:3 tempo. 

Workout 36 - The Calm 

3 Minute Interval

Steady @24 Easy
1 Minute Rest
3 Minute Interval
Steady @26 Moderate
1 Minute Rest
3 Minute Interval 

3 Rounds 45 Seconds @24 then 15 Seconds @26
1 Minute Rest
3 Minute Interval 
Steady @26 Moderate
 
You are now ready for The Storm...I set up for a 500m TT. Hit the wall hard with about 150m to go and quit. Fight through it and increase your rate to finish strong. 

ATFS Workout 99 - Our Hour
Drill 1: arms only; arms and body; arms, body, pop the knees.
Drill 2: full strokes @22; stroke, pause and arms away; back to full strokes @22
Drill 3: leg only, legs and body, full strokes @ 22
 
Intervals: (with active recovery @ 20-22 between each)
1 minute moderate, 1 minute hard @ 24 (x2)
45 secs moderate, 45 secs hard @ 24 (x4)
30 secs moderate, 30 secs hard @ 24 (x6)
15 secs moderate, 15 secs hard @ 24 (x8)
4 mins easy with final ten powerful strokes

One hour of continuous movement with 20 minutes of drills built into the front third of this piece. We'll find a sustainable effort but there will also be pockets to bring us up to speed and push our power. Good confidence builder for longer efforts - it has been a while since I've gone this long. 

On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry (44-pound KB)
20 anchored sit-ups
Max calorie row in the remaining time
Rest 1 minute between rounds

33 calories (7-7-7-5-7 cals)

The walk for the farmer's carry should be 50 feet out and 50 feet back. Walked from garage door across the street to Harry's curb and back. This was actually closer to 120-feet - should have turned around at the manhole in the middle of the road. Anchor your feet with 35-pound bumper and crank through the sit-ups. I had about 25 seconds on the rower each round - push the pace to get as many calories as possible. 

Skeleton Crew Challenge #5 
20 Rounds
1 minute work // 30 seconds rest 
Rate: 24-26

Use the first five intervals to warm-up. Paddle lightly during rest periods. Because we'll be rowing for 30 minutes straight, these will not be all-out efforts. Instead, pick a pace that would challenge you for 20 minutes. Settled on a pace a few beats faster than 5K, getting faster during the last four intervals. Tried out a cue from conceptfitnessny about making tiny circles in the catch position to help you keep that “electrical current” of your stroke. I definitely noticed a difference in my splits during those rounds. 

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

DF 115

Capped these at r24. Wanted to push myself on the 'longer' intervals then see what I could get on the minute sprints while still holding a r24. Full send on the final interval, while staying in control and not compromising technique. When you are a shorter rower, you just got to be stronger. 

Workout 27 - RowErg - Dingo Power 
Warm Up:
8 Continuous Minutes of Rowing
4 Rounds of increasing power...
1 Minute at 22 / 1 Minute at 24
1 Minute at 22 / 1 Minute at 26
1 Minute at 22 / 1 Minute at 28
1 Minute at 22 / 1 Minute at 30

Workout:
6x :20 work //:20 rest @ r24
6x :20 work //:30 rest @ r26
6x :20 work //:40 rest @ r28

The goal was to finish each round with a #flastfast interval. Stayed strong throughout despite a lower drag - averaged 300 WATTS for the last interval at r28. Did not do the five minutes of fun at the end - opted instead to walk into town and get a protein smoothie 💪🚶🏻🥤

4-3-4-3 
sandbag over shoulder (100#)
45 seconds rest

5 Rounds
3x double overhand grip deadlifts (225#)
6 ball slams (25#)
120 seconds rest

3 Rounds 
10 SA KB step-ups (35# to 18-inch box)
10 banded RKB swings (35# w/ red band)

75 seconds rest

This workout emphasizes strength and power, targeting the posterior chain.

Sprint Intervals 
30 minutes of continuous intervals...

10x :20/rest :40
10x :30/rest :30
10x :40/rest :20

Suggested pacing:
Part 1 - between 1k and 2k pace 🚀
Part 2 - between 2k and 5k pace 
Part 3 - around 5k pace or as fast as you can

This was TOUGH!! Turned the drag up a bit higher than usual (129) for these sprints. Averaged 1:47.9 for the 20-second intervals and 1:54.1 for the 30s. Accidentally added an extra 30-second sprint interval. I had nothing left in the tank after 20 rounds of sprints and quit after that 21st interval 😨⚰️

Icarus 

2:30 on/2:30 off x four rounds
Rate 22
DF 122

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. Goal should be 600+ meters each interval. 

Conditioning 
Ernie
50-40-30-20-10 reps of:
calories rowed
abmat sit-ups

This is a play on Annie, subbing out calories on the erg for the jump rope, hence the name 'Ernie' - a play on erg + Annie 🙃. It was very hot and humid out in the garage so I kept this at more of a manageable pace (150+ WATTS) that allowed me to keep moving with minimal breaks. Sit-ups were with an abmat but not butterfly. 

1000m Time Trial ⏱️🚀🔥 

Warm-Up: I followed along with ATFS episode #24:

Dynamic warm-up: 10-minute DH build.
6 minutes @ r24 with 3 intervals of 20 power strokes.
2-minute interval: 30-second sprint, then ease into a comfortably hard pace for 90 seconds. Rest for 2 minutes and repeat.

TT felt pretty good - especially at a lower drag. Planned to start strong at r26 for the first 500m, then sprint for 30 seconds before settling back in and bringing it home with a strong finish the last 200m. 

June 2025 C2CTC - The 3 Sisters
Row 922/918/906m

Rest 5:00 between each

I capped the rate at 26spm and played around with different DF. Don't know if it was the 135 or the fact that it was my third rep, but I didn't love the higher than normal drag. Spent 20 mins doing drills as a warmup prior to hitting this effort. Happy with these times and the fact that I was able to hold consistent negative splits throughout. 

Every 8min for 24min: 
22 power cleans (100#)
11 shoulder to overhead (100#)
22 calorie row 

A: 4.27 🐢
B: 4.00
C: 3.38 🐆

Woof! Came out a little too conservative that first round. Plan was to hang on to the barbell for manageable sets and push the pace on the rower, then recover quick enough to repeat a similar effort twice more. How long can you keep the gas pedal on the floor?

Workout 44 - RowErg - Opportunity Knocks
Warm Up: 
5 Rounds...
30 Seconds Easy
30 Seconds Powerful
 
Workout:
5 Rounds of 2 Minutes of Work
Each Work Segment 
5 Strokes to Build
10 Strokes at a Powerful Steady Cruise
Easy the remainder of the 2 Minutes
 
5 Rounds of 3 Minutes of Work
Each Work Segment
5 Strokes to Build
5 Strokes at a Powerful Steady Cruise
A Set of Power Burst Strokes
10 Strokes at a Powerful Steady Cruise
Easy the remainder of the 3 Minutes

Skeleton Crew Challenge - Workout 6 

Time: 20 minutes, as follows:
5:00 easy (warmup)
4:00 moderate @ r24 (WATTS ~150)
3:00 easy 
2:00 moderate/hard @ r26 (WATTS ~170)
1:00 easy
5:00 hard (2:00 @ r24; 2:00 @ r26, 1:00 @ r28)

Used the rerow function and tried to keep up with the pace boat from Jan 25 effort. 

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

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. 

Total Distance: 7966 meters
Damper/DF: 4 / 114

Hang Power Snatch 2-2-2-2-2 reps 

99-109-119-124-129(F)

Start light and increase weight throughout. Shoulders were smoked from yesterday and I could feel during the warmups that this would be tough. Video is from the 124-pound bar. 

Weston 
Five rounds for time of:
Row 1000 meters
200m farmer carry, 45-pounds
45-pound waiter walk, 50m, left arm
45-pound waiter walk, 50m, left arm

50:30

This was a grind. I dropped the weight to 35-pounds and was glad that I did. Find a pace on the row that allows you to hop off and pick up the dumbbells immediately. Keep a loose grip on the rows as your forearms will be smoked from the carries. Stress movement quality and position during the carries. Farmers carry was from garage door to Dominique's fence and back each round. The waiters walk was to end of sidewalk towards N Brandywine and back, switching hands at the halfway mark. 

Workout 97 - RowErg - Define your Priority 
4 minutes @ 22
3 minutes @ 24
2 minutes @ 22
1 minute @ r28 max effort 
5 minute rest
20 steady minutes @ 24 

No rest between the first four intervals - should be ten continuous minutes. Use the first three as a warmup before sending it during the one-minute max effort. For the 20 minute piece, take your average watts from one-minute max effort and divide in half (233 > 117). At the 10 minute mark, bump up 10-15 watts, then again at the 5 minute, 2.5 minute and finally at the 45 second mark. Note your average watts and total meters for the twenty minute interval. Last 45 seconds were done above 200 watts.

With a 12:00 running clock: 
0:00: Max AbMat Butterfly Situps
1:00: Max Calories RowErg
2:00: Max AbMat Butterfly Situps
4:00: Max Calories RowErg
6:00: Max AbMat Butterfly Situps
9:00: Max Calories RowErg

R1: 18/15

R2: 27/30

R3: 37/46

TOTAL: 82 SU/91 CALS

Get warm on the rower prior to this effort. Focus on smooth transitions, leaving the straps loose on the rower. 

Workout 25 - RowErg - Games of Goals 
Warm Up (12 Minutes):
5 Intervals of 90 Seconds of Work with 1:00 Rest in between 
Have the monitor set to meters and gradually increase the distance traveled over the 5 intervals.
 **Note the distance you travel during the 5th Interval.  This total is important for the workout.**
 
Workout (13 Minutes):
**Take the distance you traveled in the 5th Interval and DOUBLE it.  This is your GOAL now.
 
You will have 3 Minutes to reach or surpass your GOAL number of meters.  If you come up short, keep a running total.  These will be your penalty meters you will need to pay at the end of the workout. For every meter below target, you owe a one burpee penalty. 
 
3 Minutes to Row GOAL meters
2 Minutes Rest
3 Minutes to Row GOAL meters
2 Minutes Rest
3 Minutes to Row GOAL meters

Workout 13: Be The Rabbit 
Warm Up 
1:00 Easy (settle into rate 24)
3:00 Easy 
2:00 Moderate 
1:00 Hard 
2:00 Moderate
3:00 Easy

Segment 1:  6 rounds of :45 sprint @ r24 // 1:15 light paddle between 
3 MIN BREAK
Segment 2:  6x :45 sprint @ r24 // 1:15 light paddle between 

The focus of this workout is to match or beat our effort from the first segment during the second segment. On a perceived effort scale of 1-10, this should be at an 8 or above. My goal was just north of 2K for the first segment and then drop at or right below 2K for the second segment. 

Row Conditioning 

15 minutes with rate increase

Row a single 15 minute piece. The first five minutes @ r20, then four minutes @ r22, three @ r24, two @ r26 and the final minute @ r28. Turned the drag down and kept the intensity light for this one. It was a long week with a lot of sitting and my chest and shoulders are still sore from earlier workouts this week. 

10-1 reps of: 
DB Strict Press @ 25-pounds
After each set, complete the following:
400m bike
12 sit-ups

Another hotel workout. The weight on the dumbbells was too light and was never in doubt. 30s or even 35s would have been a better call. Workout was written with C2 bike in mind, so I assume there wasn't a huge difference with using the spin bike today. The gym here is very small and cramped - there were three other people down there at the same time - and it got very hot. Was going to the towel after the sit-ups each round quick, otherwise worked through each round and movement unbroken. Looking forward to getting back home and back on the rower. 

For Time:
21-18-15-12-9-6-3 reps of:
Calories bike
DB bench press @ 45-pounds

16:13

Pulled this from dotcom mainsite today. The workout as written used the fan bike and had the order of movements reversed. I’m at the hotel all week for Chubb training and adapted to meet the equipment available to me. The bike was a spin bike rather than a fan bike. While the time to accumulate cals was roughly the same, the impact of the spin bike wasn’t nearly as devastating as the assault bike would be. Even scaled, this called for a 135-pound barbell which would make this workout that much tougher. 

Workout 34 - RowErg - Counter Clockwise 
Warm Up: 
3 Minutes Easy @24
2 Minutes Moderate @24
1 Minute with Power Strokes @24
 
Workout: 
12 Minute Interval @24 SPM
First Minute take 2 Power Strokes 
Every Minute thereafter, add 2 additional Power Strokes
 
2 Minute REST
 
12 Minute Interval @24 SPM
First Minute take 24 Power Strokes
Every Minute thereafter, subtract 2 Power Strokes

Tried to hold the power strokes around 5K pace each minute. Turn off your brain and just work during the early minutes of the second interval. Don't let your pace fall off to much following the power strokes and try to get stronger as the number of power strokes decreases. 

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  

8 Rounds 
10 weighted sit-ups
20 alternating plank shoulder taps
30 double-unders*

This one is eight rounds straight through with no rest. Hold a 10-pound plate in front of your chest and finish with the weight overhead. For the double-unders I subbed 50 singles with green/yellow Buddy Lee rope. Aim to finish each round in 2:00 or less.

CrossFit | 250312 

30-20-10 Reps For Time:

Assault Bike Calories

After Each Set:

100m Front-of-Body Object Carry

Time: 10:21

Today marked my first time back on the bike in a while, and it definitely showed! I'd usually aim to maintain around 70+ RPMs, but I found myself hovering in the mid-60s. Holding the bag across my chest while trying to catch my breath from the bike was no bueno. 

For the carry, I walked from the garage door to Bill's driveway and back, breaking the carry around the halfway mark each round. Focus on keeping your midsection tight and avoid leaning back; a rigid torso will help you maintain control. I dropped the bag around the halfway mark. Need to aim for consistent pacing and efficient transitions.

Workout 63 - RowErg - Catch and Release 
Changing the damper changes our environment. We explore the range of possibilities that working with a flywheel offers. 
 
Warm Up:
1 Minute at 24 SPM
On Stroke / Off Stroke Ladder (1 through 10)
 
Workout:
13 Intervals
2 Minutes of Moderate Intensity
30 Seconds of Rest (time to adjust the damper)
Damper Settings through the Intervals are as follows:
5 - 7 - 9  All @24 SPM 
10 - 8 - 6 - 4 - 2  All @24 SPM
1 - 3 - 5 - 7 - 9  @20, @22, @24, @26, @28

We have our comfort zone that our body understands how to produce power. The trick here is to figure out how to work the machine at any environment (damper or stroke rate), and fitting that into our comfort zone.  At a high damper setting, the flywheel is slow, so it can feel heavy and slow at the catch. This means that you need to be quick and fast at the catch to get things moving. All intervals should be done at a moderate power output. 

Workout 42 - RowErg - Hindsight

Two 10 Minute intervals @20 with 3 Minutes Rest in Between
Rate: 20 
 
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

Although this was a nice, sweaty effort out in the garage, there needs to be more of a gap between moderate and hard pacing. For the hard intervals, think 5K pace.