Workout 14 - RowErg - Raise You 20 
Warm Up 
3:00 WORK @24 
REST
3:00 WORK @24/26/28
REST
3:00 WORK @28
WORK intensity is defined as...
:60 Easy, :20 Very Easy, :40 Moderate, :40 Very Easy, :20 Hard

Workout 

Segment 1:  8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between 
~2 Minute BREAK 
Segment 2:  4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between 
~2 Minute BREAK 
Segment 3:  2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between 
 
Kept the drag low and focused on a quick and powerful drive. Don't max out at the start of each set, try and get faster with each interval at each time domain. Very happy with this effort on a beautiful November Saturday afternoon.  

Followed along with a 20-minute workout from RowHouse. There was a warmup, some drill work and a workout all in the 20 minutes. This was 20 minutes straight through with periods of higher rate and intensity sprinkled in. Highest rate was r30. Fun workout although I wish they'd display the target rates and splits (or at least RPE) during the workout. 

A:  Tabata Row for calories 
8 Rounds
:20 HARD effort
:10 Rest
🎯 60 calories

Hit this piece after a brief rest and a solid warmup. The plan was do a tabata workout with row-situps-box jumps-row, but I was having stomach issues and abandoned that plan after the row. The goal was 60 calories in total which would be 7.5 calories per interval. Was shot out of a cannon that first round 🚀

B: CrossFit Community Cup Workout 3
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean

FSQT: 205-pounds
HCLN: 185-pounds

Took the front squat from a rack and used two bars for this effort, ping-ponging between front squats and hang cleans. Left 3+ minutes on the clock, but was happy with both lifts and did not want to push the front squat without my knee sleeves. With the sleeves, I think 225 is doable on the front squats. 

Row Pyramids 

Descending Ladder (Warm-Up):
Row intervals in descending order: 5:00 → 4:00 → 3:00 → 2:00 → 1:00
rate 22 

5:00 @ 65% 
4:00 @ 70% 
3:00 @ 75% 
2:00 @ 80% 
1:00 @ 85% 
Rest: After the 1:00 interval, rest for 2 minutes.

Ascending Ladder:
Row intervals in ascending order: 1:00 → 2:00 → 3:00 → 4:00 → 5:00
rate: 26

1:00 @ 90% 
2:00 @ 85% 
3:00 @ 80% 
4:00 @ 75% 
5:00 @ 70% 

Row Intervals 
7 x 1000m 
rest 90 seconds
🎯65-70% 

This is designed to be active recovery. Aim for a bit faster than 10k pace since you'll be getting rest in between each interval. Was able to hit these without any real stress, a better target would be to hold between 70-75%.

CrossFit 250902 
21-18-15-12-9-6-3 reps of:
Bench Press
Box Jump-Overs

125-pound barbell and 20-inch box

On the surface these two movements have nothing to do with one another. However, bench pressing is more challenging when out of breath - expect the box jump-overs to throw a wrench into today's effort. Be smart about breaking up the bench and manage you pace on the box based on your capacity on the bench. Scaled, the recommendation is to lower the box height to maintain a jumping stimulus. I am always cautious about my knee so I did step-overs, but perhaps would have been better to do jumps to a 15-inch box instead. Went unbroken and fast on the box each round and broke the bench into three sets with short rest (10-15 seconds) most rounds. Screenshot is from warmup on rower. 

Strength 

Pause Front Squats 3-3-3-3-3

Warmed up on the rower and did some wrist mobility drills. Took the bar from the ground and used 115-pounds across all sets. Recommended was 70% but I wanted to be cautious as I have not done the pause squats before. All sets were done without much struggle. A better weight would be 135-pounds. You'll hold at the bottom of the squat for 2-3 seconds. There should be no bounce or rocking motion to get out of the hole. Accelerate forcefully all the way back up to a standing position. 

Macho Macho Man 

3 RFT: 

1000m row

5 Rounds DB Macho Man

Macho Man: 3 Power Cleans, 3 Front Squats and 3 Push Jerks

26:21

Used 85-pound barbell for Macho Man and scaled to 4 rounds instead of 5. Had a tough time managing my heart rate and was dropping the barbell after each round. 

Active Recovery - On & Off Again
⏲️ Varied from 5:00 down to 30 seconds 
🥵 Ranged from 50% to 80%
🚣 Based on my 2K time, peaking at:
50%: 2:21.5
60%: 2:16.5
70%: 2:11.5
80%: 2:06.5

This was designed for active recovery but still some nice opportunities to push during the shorter intervals. There is no rest between intervals - this is 23 minutes straight through. Effort is based on 2K pace, was a little fast on most of these intervals, but overall a nice sweat on a beautiful fall morning. 

Workout 65 - Ride The Wave
As The Flywheel Spins Podcast
Workout 65: (Active Recovery Workout) This rhythmic ride today will have us rolling through waves of intensity at a variety of different rates.  Our focus is off of maximum power, but finding a different way to build up our stroke count. 
 
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).

This was a fun one to row along with and the waves of 10-10-10 made the time go by very quickly. Paying attention to the overall stroke count really helped me dial in at these different rates.

CrossFit | 251017

For time: 
Ruck 3 miles

Today’s workout is a longer-duration grind. Fill up a backpack and get outside. Carried the 25-pound slam ball in my backpack and walked at West Goshen park. It was a cooler day - perfect to throw on a hoodie and get after it. This pace is a little slower, try to keep each mile at 16 minutes or less. 

It's 50% Rest 
Complete 10 rounds:
Row for 1 minute, active rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Do not stop rowing during rest intervals, keep rowing lightly. 
*Continue this cycle for a total of 20 minutes.

Rds 1-4: r22
Rds 5-8: r26
Rds 9&10: r30 
🎯 2500m 

I missed the note about increasing your rate along the way. My goals were to find an uncomfortable pace during the first interval and then hold that across each of the remaining intervals. Was just one meter from a perfect OCD screen 😕 but this was a great effort. Pleased to generate this kind of speed at a low rate and low drag. 

Workout 67 - RowErg - Sharp and to the Point
This is 30x1:00 with no rest between intervals. Program the monitor for 1:00 intervals with no rest. 
Warm Up/Workout:
30 Minutes Every Minute we begin a new Interval
*Power increases as the timeframe for power decreases
 
3 intervals of 10 Seconds at 22 SPM / 50 Seconds at 26 SPM with power
3 intervals of 15 Seconds at 22 SPM / 45 Seconds at 26 SPM with power
3 intervals of 20 Seconds at 22 SPM / 40 Seconds at 26 SPM with power
3 intervals of 25 Seconds at 22 SPM / 35 Seconds at 26 SPM with power
3 intervals of 30 Seconds at 22 SPM / 30 Seconds at 26 SPM with power
3 intervals of 35 Seconds at 22 SPM / 25 Seconds at 26 SPM with power
3 intervals of 40 Seconds at 22 SPM / 20 Seconds at 26 SPM with power
3 intervals of 45 Seconds at 22 SPM / 15 Seconds at 26 SPM with power
3 intervals of 50 Seconds at 22 SPM / 10 Seconds at 26 SPM with power
3 intervals of 55 Seconds at 22 SPM / 5 Seconds at 26 SPM with power

Stay relaxed and focus on changing rate/speed EXACTLY with the same pattern of movement.

For Quality: 

2-4-6-8-10 reps, not for time of:

Dead-stop Deadlift, 70% 1RM

Handstand Push-ups

Box Jumps (2x reps if doing step-ups)

225-pound trap bar and 24-inch box

I completed all reps and sets unbroken, taking short rests between sets—specifically to keep my handstand push-ups unbroken. I focused on pressing quickly and stepping up to the 24-inch box felt comfortable for my knee.

World Rowing Series 2025 Challenge 2: Yin-Yang 
3 minutes at r30 or above
1 minute rest
3 minutes at r15 or below

Score: 1342

Your goal is to row as far as you can each interval but secondary aim is to row the same distance for each interval. Your score is the total distance minus 5 meters for each meter difference between the two intervals. Rate 15 is slow and takes some getting used to. Damper needs to be all the way down for the r15 work and focus on getting as much length as possible with each stroke. You are going to expend a lot of energy on the second interval, so try to hold something back on that first interval. 

CrossFit | 251007 
50 GHD hip extensions
800/1,000-meter row
25 GHD hip extensions
400/500-meter row

11:28

Get ready to find your posterior chain muscles today. I subbed out banded good mornings with green Rogue band for the GHD. On each row — especially the final one — don’t hold back. Push the pace faster than you want to. 

Workout 76 - RowErg - Even Better 
As The Flywheel Spins Podcast 
Warm Up into Workout:
10 Minutes (Warm Up)
RATE: Starting at a Stroke Rate of 16, increase by two every minute
 
8 Minutes
POWER: 30 Seconds Work / 30 Seconds Rest with Stroke Rate @24 
 
6 Minutes
POWER: 3 Minutes Easy; 2 Minutes Moderate; 1 Minute Hard
 
4 Minutes
RATE: Starting at a Stroke Rate of 22, increase by two every minute
 
2 Minutes
POWER AND RATE: Starting at Stroke Rate 24 Increase by two every minute and increase power along the way!

Thirty minutes flew by with this workout. The r24 is right in my wheelhouse - would have liked to get 500m on the last 2 minute interval, but otherwise a solid effort. 

ATFS Workout 6 - Damper Dance 
Warm Up: 

10 Minute Steady State @24 Stroke Rate
 

Workout: 
10x 1-Minute Intervals with 30 Seconds Rest in between
 
Power will remain at Moderate Intensity* (working in Watts)
Stroke Rate will remain at 24 strokes/minute
Damper will adjust each interval: 10 / 8 / 6 / 4 / 2 / 1 / 3 /5 / 7 / 9
 
Then,
5 Minute Steady State at Moderate+ Intensity @Damper Setting of your choice 

Intensity on the minute intervals should be a 6 or 7 on the RPE scale with room to push harder if asked, although this should not be a walk in the park. Target for the minute intervals was 170 WATTS. For the 5 MIN steady at the end, it was 145 WATTS (DF 101)

12 Rounds
Front Squats - 2 reps @ 125-pounds
Burpee box step-overs @ 20-inch box
Rest :45 seconds between rounds

The weight on the barbell felt a bit light—145 pounds would have been more appropriate. Focused on being explosive out of the bottom of the squat while maintaining perfect form: knees out, chest up, and driving with speed and control. The BBSO felt solid. I alternated the lead leg each round, and my knees held up well. Happy with how this movement felt overall. In the future, I’d like to try the 24-inch box to push the challenge a bit more. Rest periods were enough to recover and stay consistent across rounds. Still a solid workout with a good balance of strength and conditioning.

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

Street Parking 3.8.23 
7 Rounds
7 Unbroken Barbell Deadlift
Straight into...
30 Seconds Unbroken Top-of-Deadlift Hold
Rest 1-2 Minutes Between Rounds
*If you break at any point within a round (deadlift and/or deadlift hold), before picking back up where you left off, you must do 20 jumping squats

Done at No Excuses with regular bar loaded to 175-pounds. Weight was challenging but was able to keep all but last round unbroken, used a double overhand grip on the first two rounds before switching to mixed grip. This got TOUGH the last two rounds. Bye bye grip…

Workout 91 - Tip The Scale 
(Moderate Length Building Intensity Intervals) From fixed tempo, to full tilt. We take a consumable amount of calories and stack them up at the front end to find moments of recovery. 
 
Total Time: 30 Minutes
Program Set: 1 Minute Intervals/No REST X 30
 
Warm Up (First 6 Minutes)
Pick Drill starting at the finish
Building in Power
One Minute Calorie Count
 
Workout (24 Minutes)
 
4 Opportunities...
 
Minute 1: SET a number of Calories in 1 Minute
Minute 2: Reach SET number of Calories in less time / use remainder of minute to paddle lightly
Minute 3: Reach SET number of Calories in less time / use remainder of minute to paddle lightly
Minute 4: Reach SET number of Calories in less time / use remainder of minute to paddle lightly
Minute 5: Reach SET number of Calories in less time / use remainder of minute to paddle lightly
Minute 6: REST

Keep the first minute at an easy-to-moderate pace to set a target that you can hit in each of the next four rounds with about :10 seconds to go. I set my target at 13 calories during each of the four blocks. Need to be around 900 cals/hour in order to meet this goal. 

CrossFit | 231028
Hang clean 3-3-3-3-3 reps
Then,
Complete as many reps as possible in 1 minute of:
Hang cleans at 80% of your heaviest set.

125/145/155/160/165-pounds
14 reps @ 130-pounds

Workout 68 - RowErg - Ready to Rip 
Warm Up: 
1:00 @20 Easy
2:00 @22 Moderate
3:00 @24 Moderate-Hard
4:00 @26 Hard
3:00 @26 Hard
2:00 @26 Hard
1:00 @26 Easy
Take 1:1 rest between intervals, paddling lightly.
 
Workout:
4:00 Test - Time Trial - Hard Effort
The time trial will be at a sub-max effort. Kept the drag at 105 for the warmup and workout. Get faster throughout, focusing on one breath per stroke and tiny circles at the catch. Happy with this effort! 💦 💪🏼

Workout 26 - RowErg - Row 500
WORKOUT 26: No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes.  
 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24 Damper 4 Drag 111)
 
30 Strokes Off / 10 Strokes On
25 Strokes Off / 15 Strokes On
20 Strokes Off / 20 Strokes On 
15 Strokes Off / 25 Strokes On
10 Strokes Off / 30 Strokes On
 
Segment 2: (100 Strokes @26 Damper 5 Drag 124)
 
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22 Damper 6 Drag 133)
 
1 On / 1 Off
2 On / 2 Off
3 On / 3 Off...
10 On / 10 Off
9 On / 9 Off
8 On / 8 Off
7 On / 7 Off...
1 On / 1 Off

ATFS Workout 70 - High Five, Low Five 
Warm Up/Workout
Five 5 Minute intervals with 5 Minutes of rest in between
 
Interval 1: 3 Minutes @24 SPM 
Then, Three 20 Second Hard intervals with higher SPM with 30 Seconds rest in between
5 Minutes of Rest: 1 Minute of light rowing, 3 Minute full Rest, 1 Minute light rowing
 
Interval 2: Three intervals starting with 1 Minute at Base Pace @22 SPM
with 40 Second Power Pace @24 SPM
5 Minutes of Rest: 1 Minute of light rowing, 2 Minute full Rest, 2 Minute light rowing
 
Interval 3: Four intervals starting with 45 Seconds at Base Pace @22SPM
with 30 Second Power Pace @24 SPM
5 Minutes of Rest: 1 Minute of light rowing, 1 Minute full Rest, 3 Minute light rowing
 
Interval 4: Five intervals starting with 30 Seconds at Base Pace @22SPM
with 30 Second Power Pace @24 SPM
5 Minutes of Rest: 1 Minute of light rowing, 0 Minute full Rest, 4 Minute light rowing
 
Interval 5: Six intervals starting with 30 Seconds at Base Pace @22SPM
with 30 Second Power Pace @24 SPM - @28 SPM
Cool Down: Take things easy for the last 5 minutes on or off of your machine

Row Conditioning 

Complete nine intervals - three at each rate - each lasting 2 minutes.

r22 for 60 seconds, then paddle lightly for 60 seconds

r26 for 45 seconds, then paddle lightly for 75 seconds

r30 for 30 seconds, then paddle lightly for 90 seconds

Black Widow 🕷️

CNS Prep

Ball slams @ 20 pounds

BOSU ball squats

Sets/Reps: 2 sets of 8 reps 

Hinge

Trap-Bar Deadlift

Weight: 255 pounds 

Sets/Reps: 4 sets of 4 reps

Press

Hand-Release Push-ups

Sets/Reps: 3 sets of 10 reps 

Box Step-ups

Height: 20 inches, holding 30 pound slam ball on shoulder

Sets/Reps: 3 sets of 8 reps each leg; hold slam ball on opposite shoulder of leg stepping up

Midline

Hollow Hold

Sets/Reps: 3 sets of 30 seconds work, 30 seconds rest

Leg Curl Machine

Weight: 30 pounds

Sets/Reps: 3 sets of 15 reps - hold contraction for 2 seconds at top

Bench Press 
6 sets of 3 reps @ 85%+ (based off 250lbs)

First two sets were at 205 and final four at 210lbs. This was just under 85%, but these felt right. Each set was fast but I fought to complete the final rep. I had a spotter who kept me on schedule, was taking about 90 seconds between lifts.

Deadlift 
15-15-15 reps
Warmup: 150lbs
Work Sets: 170-200-220lbs 

Be brave, and go as heavy as the rep scheme will allow. Used the trap bar and was able to get through each set with minimal trouble. 

5 rounds, each for watts: 
Max watts assault bike (cap at 20 seconds)*
12 Russian kettlebell swings @ 53lbs
6 jump squats 
- Rest 1:30 between sets

Warmed up on the rower, ramping up to :30 bursts at race rates to try and elevate the heart rate. The metcon was ROUGH. Got the bike north of 1100 WATTS each round, usually within 10-12 seconds. Was struggling to manage my heart rate and the rest between rounds was closer to 2:30 for the last three rounds. Subbed out jump squats for heavy wall balls due to limitations in the garage. In hindsight, holding the 14-lb med ball during the jumps would have been a better option.

Workout 32 - RowErg - In Sync  
Warm Up:
10 Rounds of...
45 Seconds of Easy Rowing @22 SPM (Strokes Per Minute)
15 Seconds of Power at Increasing SPMs*
*2 Rounds @22, 2 Rounds @24, 2 Rounds @26, 2 Rounds @28, 2 Rounds @30

Workout:
4 Rounds...
2 Minutes @24 Easy
1 Minute @24 Hard
30 Seconds Hard Speed Burst at Increasing SPMs*
30 Seconds REST
*Round 1 @26, Round 2 @28, Round 3 @30, Round 4 @32

Focus was on maintaining length when increasing the stroke rate. Open the front of your body and sit up tall.  

Bench Press

70% x 3

80% x 3

90% x3+

CrossFit 250908
For time:
1-minute handstand hold
50 sit-ups
1-minute handstand hold
40 sit-ups
1-minute handstand hold
30 sit-ups
1-minute handstand hold
20 sit-ups
1-minute handstand hold
10 sit-ups

Although my 1RM on the bench is 265-pounds, I used 250 to calculate the percentages (175-200-225). I was only able to get 3 reps at 225. Scaled the handstand holds to 40 seconds each round. The sit-ups were harder than usual because of the midline stabilization needed in the handstand holds. 

Row Intervals 
90secs @ r24, 30secs rest
60secs @r26, 45secs rest
30secs @r28, 60secs rest
15mins @ r22, 30secs rest
30secs @r28, 60secs rest
60secs @r26, 45secs rest
90secs @ r24, done! 

This is a pyramid workout with a difference. You have ascending intervals on the way up, a sustained interval at the top, and descending intervals to bring you home. Lowered the drag all the way down to 89, the longer interval at r22 was quite muscular at such a low drag.   

Power Practice 
6x 1:00 work / 1:00 rest
Stroke Rate: 20
DF 120

Your challenge is to nail that r20 and go to work for a full minute each round. Target pace should be a controlled max effort, anywhere from 2k+2 to 2k+6 is likely. This was challenging, but certainly sustainable. Spend time warming up at r20, sprinkling in some power fives at target splits. 

Workout 78 - RowErg - Step Down 
You can speed things up, but can you step them down AND stay under control? Control is tricky when speed changes. How hard you push shall be our constant. Try to keep the intensity the same throughout the entire 5 minutes. Aim for a 6-8 on the RPE scale. 
 
4 Sets of 5 Minute Intervals with 2 Minutes Rest (121 DF)
 
5 Minute Interval Breakdown:
5-3 Minutes: Build to a Fast Stroke Rate
3-2 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
2-1 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
1-0 Minutes: Drop 2 Beats and Hold Stroke Rate Steady

Set 1: Build to a 26 then drop down to 24-22-20 (this should be used as a warmup)
Set 2: Build to a 28 then drop down to 26-24-22
Set 3: Build to a 30 then drop down to 28-26-24
Set 4: Open Rate - I chose to stay with the 30-28-26-24 

CrossFit 250523
5 rounds
15 back extensions
20 medball sit-ups @ 8lbs
50 singles

Today’s workout is all about the midline. Focus on quality of movement versus rushing and moving with poor form. Touch the medball above your head and between your feet for each rep to count. 

For Time: 
18 calorie ski
18 kb snatch @ 53lbs
18 calorie ski
14 kb snatch
18 calorie ski 
10 kb snatch
18 calorie ski

15:05

No warmup today and I paid for it. Heart rate was sky-high from the jump and I spent a lot of time with my hands on my knees staring at the ground. Spend a few mins before the metcon elevating the heart rate rapidly so that you are more prepared when it happens in the actual workout. 

World Rowing Series 2025 Challenge 1: Podium Power

Row 213 meters as fast as possible 

No restrictions on rate or drag. After my warm-up, I tried this one at r30+ and then again at r15 or lower. Kept the DF low and tried to focus on getting as much length as possible during the r15 interval. Pretty happy with the pace I was able to hold at such a low rate. 

World Rowing Series 2025 Challenge 2: Yin-Yang 
3 minutes at r30 or above
1 minute rest
3 minutes at r15 or below

Score: 1350 

Your goal is to row as far as you can each interval but secondary aim is to row the same distance for each interval. Your score is the total distance minus 5 meters for each meter difference between the two intervals. Used a lower drag, but actually turned up another 8-10 beats for the r15 work. The better approach would be to turn the damper all the way down so the flywheel keeps spinning at r15. Find as much length as possible during the r15 work. This series looks fun and I am keen to try this particular workout again. 

300 Dart Challenge 

Object: To row with a consistent stroke rate and power output
Number of Darts (strokes) : 300
Points: 50 points for a bull’s eye; 25, 10, and 5 points for next three rings.

Time: 12:23.4
Score: 13,920 (15,000 is perfect score)
Distance: 2792m 

The dart game challenges you to be consistent in pace and stroke. Each game gives you 300 darts to "throw" at the target; the object is to earn as many points as possible. 

Aug 2025 CTC - Strokes of Madness 

⏲️30 minutes

🚣🏻 r22 or under

Kept this chill as a recovery effort. Legs are still sore from squatting the other day and I wanted to flush away some of that lactic acid this morning while getting in some volume. 

CrossFit 221113
Shoulder Press 10-10-10-10-10 reps

Post loads to comments

Compare to 221116

95-105-115-120(9)-110

This is significantly more volume than you normally do on strict press so be smart about your weights. Get your head out of the way - keep a nice efficient straight bar path from the shoulder to overhead. Shortest distance between two points is a straight line. If you need to rest, do so at the top so you can use the bounce reflex on the next rep rather than resting in the front rack. 

 

Finished with 3x20 banded pushdowns (~60 seconds rest) with green Rogue band. 

CrossFit 240709
For load:
10-10-7-7-4-4-1-1
Back squat*

10s @ 75 & 85

7s @ 95 & 115

4s @ 135 & 155

1s @ 175 & 185-pounds 

Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. A heavy set of 10 reps should be around 50-60%+, 7 reps around 60-70%, 4 reps around 70-80%, and a heavy single for today should be 80%+. I’ve been dealing with some shoulder mobility issues in the rack position, likely due to limited external rotation. To work around this, I swapped back squats for front squats, taking the bar from the rack each round. While the percentages didn’t exactly align with my 1RM front squat (275 pounds), I was pleased with how the session went. My knee felt solid throughout, and I was happy with the numbers I hit—especially considering I don’t squat as often as I’d like.

Core Values

50-second plank

50 medball sit-ups @ 12

50-second plank

50 russian twists @ 12

50-second plank

Workout 15 - RowErg - Master of Control 
Warm Up plus Workout (30 Minutes):
5 Rounds of 5 Minute Intervals with 1 Minute Rest in between
 
Each 5 Minute interval is split up into 5, 1 Minute segments.  Each segment has a defined Stroke Rate goal.  The intensity in the first interval is light.  Beyond that first interval, we remain working at a 6 - 8 on the Rate of Perceived Exertion Scale.
 
Interval 1: 20 - 22 - 24 - 22 - 20 
Interval 2: 22 - 24 - 26 - 24 - 22
Interval 3: 24 - 26 - 24 - 26 - 24
Interval 4: 24 - 26 - 28 - 26 - 24
Interval 5: 22 - 26 - 30 - 26 - 22
 
Increasing speed and intensity is the easy part.  Where the challenge lies is in dialing back but not dropping off. The intention behind this workout is to maintain composure, technique, and strength on the back half of the pyramids.  Work with the feeling of the rhythm and the focus on the stroke rate number to keep you from letting go of your control.

Workout 59 - RowErg - Right Here Waiting For You 

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
 
Every Minute Change Stroke Rate
@22-24-22-24-26-24-26-28-26-28-30-28

I rowed three of the six 12-minute intervals (#1, 2 & 4). Turned the DF down towards the lower end of where I'd normally set it. You have over 900 opportunities to refine your technique and build good habits.

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

Gorgeous afternoon out in the garage! This is one of my favorite ATFS episodes and the thirty minutes really go fast. The whole thing felt great, but those last three minutes though...💦💦💦

'The Ocho' 
On the 4:00 x 8 rounds:
40 drag rope singles
250 meter row

Push the pace on the rower, knowing you'll have a lot of rest each round. I programmed the monitor for 250m intervals without any rest, so my splits came out wonky. But I was holding 2k pace and finished each round in around 1:25.

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

Followed along with a DH Intermediate vid. You are going to keep your rate on the lower side today. Push through the legs, don't just be pulling on the handle. Pay attention to your breathing - focus on the exhale. Body will naturally inhale, but you need to push all that used air out. 

For Time: 
12 strict press (104-pounds), 12 assault bike cals
10 strict press (104-pounds), 12 assault bike cals
8 strict press (124-pounds), 12 assault bike cals
6 strict press (124-pounds), 12 assault bike cals
4 strict press (139-pounds), 12 assault bike cals
2 strict press (139-pounds), 12 assault bike cals

Rest :30 between rounds

Try to keep the presses unbroken, push the bike and recover quick enough to repeat a similar effort. Broke the presses on the round of 8 and 10 - otherwise unbroken. Gamed the bike a bit too much, each round should be under 50 seconds. 

"Low: High"  
8 x 2 mins 
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
1 minute rest between rounds

Followed along with DH rowing vid from Rowvember 2021. No targets in terms of pace for this workout. Instead, my focus was on hitting the target paces and using good technique and let the rate dictate any speed increase. The transitions between rates were challenging, you really got to make a mental shift to jump four beats - it's not easy. Wanted to get a sweat in before church this morning as I have missed the past two days.

Workout 101 - As The Flywheel Spins 
Three Rounds
7x 1:00 work | :30 rest 
2-ish minutes rest between rounds

First round should be used as a warmup. Focus is on practicing race starts - try using the 5-stroke sequence in this video (3/4, half, lengthen, lengthen full) - to settle into your target speeds without having to increase your rate. The 3/4 and half refer to the slide forward. You'll use the rerow function and try to beat your splits from the prior round during intervals two and three. 

Sustained Odyssey - Even Split 
2x 12:00 🎯65%
Rest 2:00 
2:00 🎯 >85%

The aim here is to develop power endurance. Settle into target rate early on and stay there. Beautiful morning out in the garage with temps in the high 60s and low humidity. 

A: Bench Press

5 reps @ 160lbs

5 reps @ 185lbs

5+ reps @ 200lbs (got 7 clean reps)

B: CrossFit | 241016
Pit Stop
For time:
21 deadlifts (11, 6 and 4 reps)
15 hang power cleans (3x5 reps)
9 front squats (Unbroken)

5:04 // 215-lb trap bar deadlift, 125-lb hang power clean, 95-lb front squat

Today’s workout is a heavy sprint effort. The barbell gets lighter and reps decrease with each movement you complete. Both the deadlifts and the hang power cleans should feel moderately heavy while the front squats may be more on the moderate side. When choosing loads for the workout, the deadlift should be completed in 3 sets or less, the hang power cleans in 5 sets or less, and the front squats should be unbroken. I used two bars - a trap bar for the deadlift and another bar for the hang cleans and front squats. 135# would have been a better weight for the power cleans but it was easier to put a pair of 25s and 15s on the bar for easy transition into the front squats. This metcon had me cooked! 

Rowing Stamina 
4x 250m row/7:00 rest
Target Pace: 500m PR (1:37.9)
Rate: Open

Put in a good warmup before getting into these sprints - I did 3x 3:00 @ r22 directly into 1:00 at r24/26/28 followed by 1:00 of rest. This should be FULL SEND. A piece like this requires tunnel vision and a commitment to sprint past the finish line instead of pulling up to land right on it. Focus on a strong start and consistent rate and pace during each interval. Don't get too lazy during the long rests...stay loose and ready. 

Row Conditioning 
1:00 @20 Easy
2:00 @22 Moderate
3:00 @24 Moderate-Hard
4:00 @26 Hard
3:00 @26 Hard
2:00 @26 Hard
1:00 @26 Full Send
Take 1:1 rest between intervals, paddling lightly.

This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:00/1:00r...7'.

CrossFit | 221204
Hang power clean 3-3-3-3-3 reps

139-149-159-164-169 pounds

Some late-day lifting out in the garage. Need to be a little better with my technique. I am dropping the bar down a bit too low which causes a less than straight bar path on the way up. Look where your elbows are when you receive the bar - they are facing the ground and then you bring the elbows around. Need to be MUCH faster in turning those elbows over - think elbows up when heels hit the ground. 

5 Rounds 

200-foot run

6 kettlebell snatches @ 44 pounds

This workout is inspired by "Running Isabel" from the 2025 CrossFit Games. The women's RX weight was 105 pounds, I opted for a 44-pound kettlebell (though I probably should’ve gone with 53 pounds to match the RX weight). For the run, I kept it simple: garage to Bill’s driveway and back.  Pick a weight you can handle for 6 snatches when fresh, but expect it to test your limits by the fourth or fifth round. 

2x 2000m row 

4 minutes rest between

First 1000m @ r24, 500 @ r26, 250 @ r28 and 250 @ r30

Was not feeling like much more than a recovery effort. Turned the damper all the way down to 1 with the workout calling for higher rates. Obviously not my fastest 2k but as I got into the workout, I liked seeing how low I could get my split at such a low drag. With the damper all the way down at 1, you really need to accelerate through the drive to generate any force. I read somewhere that doing a 1k at max effort holding r24 was a good indicator of what your current 2k pace is. Now I am going to have to give that a try...😨

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

Was so hot and humid in the garage this morning, making these intervals feel that much worse. Application of power is moderate for all intervals. The intent of this workout is not necessarily speed, but learning what adjustments need to be made at the catch when the damper is set really high or really low to maintain your power. At a high damper setting (8-10) holding r24, it can feel heavy and slow at the catch. This means that you need to be quick and powerful at the catch to get things moving. At a lower damper (1-3), you need to give the flywheel some natural time to slow down so that it feels similar to the catch that we experienced when we have the damper set to five. Slooowww down your recovery while still driving fast. Your ratio may change to around 3:1 at these lower damper settings. 

CrossFit 250725 
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time

Score: 10 reps
Mods: 45-second plank, 105-pound barbell and 18-inch box

Warmed up with DH 10 minute build on the rower - since I never squat anymore, I should have included some foam rolling and light mobility to get loose. Did not wear my knee sleeves and was cautious with the squat loading - if I had warmed up properly, I think the 125-pound bar would have been doable for the same score. The planks and step-ups took 9 minutes and I got set up in the rack and started squats with 30 seconds to go.

Stroke Rate Pyramid 
10-minute intervals with 2:00 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. Turned the drag down lower than normal (DF 103) - you'll need to compensate with a quicker drive to hold those splits you'd normally get with the drag around 120.