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. 

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.