CrossFit | 250329 
2500m row 
50 hand-release push-ups
2500m row

28:14.2 

Push the pace on the first row, knowing that the second will feel that much worse. Use your legs - push, don't pull! Stay smooth and methodical throughout the push-ups, doing your best to complete in six minutes or less. I need to improve my push-up stamina - try doing Tabata HRP once a week to build muscular endurance.  

CrossFit | 250326 
3 rounds for time of:
200m farmers carry @ 20-lb dumbbells
40 banded good mornings (red mini-band)
40-calorie row

The dumbbells were too light - I didn't have to set them down once during the workout. Paced the rower a bit too much the first couple of rounds - these should all be done closer to 5K pace.

Row Recovery 
20:00 with bursts
DF 100

Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace. 

A. Metcon 
AMRAP 5 minutes
KB snatches @ 53-pounds

Does not have to be squat or alternating, get as many reps as you can in any way in 5 minutes

50 reps

B. Four Minutes and a Funeral 
Row 1 minute
No rest
Row 3 minutes

1a: Total distance in first minute (286m)
1b: Total distance (1013m)

You cannot allow yourself to cruise at any point during this row. Goal for the three minute piece should be 2k +1-2. You will be tempted to slow down, but it is only four minutes - hang on and you can rest afterwards. 

C. Strength
Touch and go deadlift 1x5

It's only one set so you should aim to lift a heavy load relative to your capacity. Warming up should be light triples, moderate doubles and a couple heavy singles leading up to your one set. Used double overhand grip throughout.   

245-pounds

Garage Athlete Games Event 21.1 
Pocket Deuces
10:00 @ 20 s/m

Score A: distance in first 2:00 [464m]
Score B: distance in last 2:00 [480m]
Score C: overall distance [2316m]

Tried to stay consistent through the first few intervals. With three minutes remaining, start to drop your split. Break the last 20 strokes into blocks of 5 and get faster with each block. 

Row Conditioning 
30r20

DF 105

Spend a few minutes getting warm so you can hit targets from the start. Begin to drop your split around 10 mins to go, making two more drops before maxing out the last minute. Fight for that 2:15 average. 
 

Row Intervals

1 min, 3 min, 5 min, 3 min, 1 min pyramid

2 min easy rowing between intervals 

Pre-set the monitor for 23 minutes. Row five intervals in a pyramid of 1-3-5-3-1 minutes, with two minutes of rest in between each piece.

The amount of rest supports big efforts. Concentrate on strong power output at moderate rates. Prioritize consistency and try to match your output on the way back down. #Don'tWeaken

For Time: 
2,000 Meter Row
On The Minute: 5 Double Overhand Deadlifts @ 149-pounds

13:36

Workout starts on the rower - Was lazy and didn't want to unload and reload the bar with the 55s so I used 149-pounds instead. Keep the straps loose for quick transitions on and off the machine. Manage your breathing and don't be afraid to push it early knowing that you'll drop off as the workout goes on. Happy with the time and effort! 

mobility 

Child's Pose w/ Shoulders
Standing Calf Stretch - Wall Facing
Anterior Banded Hip Distraction 
Lateral Banded Hip Distraction 
Ankle Mobility Rocker
Hip and Ankle Paleo Chair w/ bumper
Up and Down Paleo Chair w/ bumper
Seated Scap Wall Slide
World's Greatest Stretch
Cat/Cow
Down Dog
Child's Pose w/ Shoulders

midline
3 rounds w/ 1 min rest between
30 russian twists
12+0:12 hollow rocks+hollow hold

steady state active recovery
15 minute row
turn the drag way down and hold a low rate, but try to get faster with each 3 minute split

52 WEEK ENDURANCE: SESSION 13 
4 Rounds
90 Second (Hard) Row
Rest 10 Seconds
90 Second (Hard) Row
Rest 10 Seconds
90 Second (Hard) Row
Rest 10 Seconds
90 Second (Hard) Row
Rest 90 Seconds

Score: Avg. distance for 90-second intervals (331 meters)

The goal here is for the 90 seconds pace to be the same for all 4 intervals each round. Increase that pace for each new round with a goal to move faster with each round. It's been a long week of training so I kept these on the moderate side with a r24 cap. 

Crossfit | 250118 
For time:
1,000-meter row
50 deadlifts @ 99-pounds
20 handstand push-ups

14:21.4

Hello old friend 🤸🏼‍♀️ the last time I did HSPU was May 2. Because of this I wanted to be conservative, so I opted for intermediate scaling. This wasn't the sprint that it was designed to be, instead I was closer to 75% effort throughout. In hindsight, I could've pushed a bit more on the row to get done closer to 4:06-4:10, but jumped right to the barbell and ripped off 19 deadlifts. Broke the HSPU into sets of 5 with head to abmat, taking a minute or so between sets. 

For Time: 
100 calorie row
30 sandbag cleans @ 100-pounds

Though this workout is for time, I treated this as more of an active recovery piece and completed at a conversational pace. That is tough to do with the bag cleans which I broke into four sets to get all thirty reps done. 

Row Intervals 
~10 steady state warmup 
A: 4x 250m work / 1:00 rest
B: 6x :20 work / :20 rest

Followed along with a rowing workout from Ladder app. Get nice and warm before hitting these sprints. The first segment sees us doing 250m repeats at or below 2k pace. You'll then take a couple of minutes to recover before attacking the :20 second intervals. Attack is the critical word here. Hold back just a bit on the first four intervals before going El Senderino on the final two. 

Feet-Out Row Intervals 
10x 1:00 work // 1:00 rest
10 butterfly abmat sit-ups during rest periods
DF 112

You'll do 10 intervals of one minute of feet-out rowing with 10 butterfly abmat sit-ups during the rest period. Sit tall through the stroke and feel the drive in your legs. The sit-ups in between sets will challenge your posture and ability to stay connected to the rower while strapless. 

Workout 55 - RowErg - Pendulum Conundrum 
As The Flywheel Spins Podcast 
9x1:40 on, :20 off (2 minute rest after round 5)
Note: This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:40/20 r...9'.

I messed up while programming the monitor and did not include the two-minute rest after the fifth round so I had to cancel out and reprogram. Once you are nice and warm, you'll then set the damper to your choice and complete the Tabata portion of the workout. For Tabata intervals, choose a damper you want to experiment with. I set the damper at 3 with a DF of 101. Recommended RPE is 9 - even at a lower drag, all intervals should be done below your 2K pace.  

March 2025 CTC 
Row 100m 
Row 900m 
Row 900m 
Row 500m 
*Rest 30 seconds between each

Put in a good warmup before tackling this effort. This was 2400 total meters with practically no rest. Try to hold 2k+4 throughout. Kept it solid through the two tough 900s and kicked in the final 500 to bring it home. 

Lower Body Day 🍑 

Lateral Box Step-ups 

Height: 20 inches

Sets/Reps: 3 sets of 12 reps (each leg) 

KB Suitcase Deadlidft 

Weight: 45 pounds

Sets/Reps: 2 sets of 12 reps

Physio Ball Hamstring Curl 

Sets/Reps: 3 sets of 12 reps (each leg)

Heels Elevated Goblet Squats

Weight: 30 pounds

Sets/Reps: 3 sets of 12 reps

I needed to modify some of these movements because they were putting too much stress on my right knee. Lunges and split squats are not something I can do at the moment. I still want to strengthen my knee though and wanted to modify with movements that can be done in the garage. So, I subbed lateral step-ups for heels-elevated split squats, KB deadlifts for hip thrusts, and physio ball curls for the leg curl machine.

Workout 67 - RowErg - Sharp and to the Point 
Inside 30 minutes we get warmed up and powered on. Our stroke rate and intensity does fluctuate within each minute of this effort, offering an opportunity to rest and then drive home our potential. As the workout progresses, our rest intervals increase in duration allowing our power intervals to sharpen.

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

Upper Body Strength 🏋️🏋️🏋️

Bent Over Barbell Rows
Weight: 95 (5-rep warmup @ 60%) 95-115-125 pounds
Sets/Reps: 3 sets of 10 reps

Push/Pull
Seated DB Shoulder Press
Weight: 30-35-35 pounds
Sets/Reps: 3 sets of 12 reps

Lat Pulldown
Weight: 100 (50) pounds 
Sets/Reps: 3 sets of 12 reps
(Used dual cable with pin set at 50lbs but weight on the plate is per pulley)

Superset 1: Grip Strength and Push-Ups 
1. DB Alternating Bench Press @ 35 pounds
2. Lateral Raises @ 10 pounds
Sets/Reps: 3 sets of 24 and 12 reps

Push/Pull #2

Bench Dips

Weight: BW

Sets/Reps: AMRAP 60 seconds (15 reps)

Neutral Grip Dead Hang

Sets/Reps: 2 sets of 25 seconds 

Scapula Pull-ups 

Sets/Reps: 1 set of 9 reps (goal was 15 reps)

Front Squat 5-3-2-1-1-1-1-1
Strict Press 5-3-2-1-1-1-1-1
Deadlift 5-3-2-1-1-1-1-1

Today is test day in Ladder. We are starting a new 6-week cycle called Baseline and today we are setting a baseline on the big three lifts. The first 5-6 sets are to get you warm and work up to ~80% of target weight. Go for something heavy on the final two sets. Rowed for 10 minutes to get warm before starting the squats. 

Front Squat: Best lift was 174-pounds. All attempts were successful. This is not a true 1RM as I am limited by having to take the bar from the ground at home. 

Strict Press: Subbed press for bench since I am at home. Best lift was 169-pounds. Failed my last attempt at 174-pounds—only managing to get it off my chest briefly before it came back down.

Deadlift: Opted for double-overhand grip deadlifts today, finishing with a best lift of 284-pounds. I attempted 289-pounds on the last set but fell short—not due to the weight itself, but rather my grip capacity.