Workout 26 - RowErg - Row 500 
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 114)
 
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 130)
 
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22 Damper 6 Drag 143)
 
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

Crossfit | 190616
2-minute handstand hold on the wall
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on matador (dip bars)
Row 500 m

This took me about 20 minutes to complete. The rowers were in bad shape and needed to be cleaned out in the worst way. Held each row between 2:15-2:17. HSH broken into four sets, the plank broken into three and the support hold took six sets to complete. 

Workout 4 - RowErg - Short and Spicy 
Row Intervals 
9 x 1:40 steady state, :20 of power (2 minute rest after round 5)
Rate: 25
Pace: Moderate with bursts of power during the :20 rest
DF: 116

Start at a moderate-to-easy pace and negative split throughout finishing with something that is moderate-to-hard at this rate. You'll need to go by feel during the :20 power periods as you won't be able to see any data on the PM5. It is eight strokes and I was dropping down around 2:05 split during these periods. 

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 and #lastfast 

Didn't want to push myself too hard today as I have been suffering from bad allergies all week which made it more difficult to breathe out in the garage this 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.

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: 12:40.1
Score: 14,325 (15,000 is perfect score)
Distance: 2815m

The dart game challenges you to be consistent in pace and stroke. Was just 25 points off my personal best. The plan was to keep a stroke rate at 22 but I just went where the row wanted to take me. Put in a 10-minute guided warmup beforehand.  

Workout 81 - RowErg - The Brave, The Mighty and The Wise 
6x 4mins // 1 min rest
Interval 1: Warmup
Interval 2: Power 5 @ top of each minute
Interval 3: Power 10 @ top of each minute
Interval 4: Full Power
Interval 5: Power 10 @ top of each minute
Interval 6: Power 5 @ top of each minute

Nice little push on a beautiful afternoon. Really push to get to get 1000m during the test interval.  Power work is r26 and off-work is r22-24. 

7 rounds 

5 strict press @ 119-pounds

15 russian KB swings @ 53-pounds
-rest two minutes between rounds-

Warmup on the rower before tackling this piece. The swings are 'sneaky cardio' and I was nice and sweaty after a few rounds. The workout was written with push press but I opted for strict press as I was taking the bar from the ground each set. Could do this with push press at 155-pounds and would probably get a similar stimulus. Felt good to mix it up and do a metcon-style workout that did not include rowing. 

ATFS 20 - Four Squared For Power 
Reaching into the depths of our potential through 16 effective one minute intervals.  Hard work pays off...exponentially.
 
Warm Up:
4 Minute guided formal Warm Up with some power pieces for strength 
 
Workout:
16 X 1 Minute of Work Intervals
(1 Minute of Rest in between)
 
Set 1:  4 Intervals @ 22
Set 2:  4 Intervals @ 24
Set 3:  4 Intervals @ 26
Set 4:  4 Intervals @ 28
 
Four sets at each rate block. Use the first to dial in the rate, the last three to maximize calories at each rate. Empty the tank on the last interval at each rate. 
 
Finish with 50 stroke cool down

Row Conditioning 
4x 3 minutes on 1:15 minutes off
Intervals 1&2 - 24 spm @ 2k plus 12
Intervals 3&4 - 26spm @ 2k plus 8

DF 117

Midline

Hollow Hold

3x 30s on/15s rest

Very happy with the effort on the rower. Was able to hold these targets without much trouble - not to say this didn't leave me sweaty 🫠. Broke on the third set of hollow holds around 8-10 seconds in, but finished the set after a 20 second rest. 

Row Conditioning 
10 minutes, straight through as follows:
1:20 @ r28
3:00 @ r20
1:20 @ r28
3:00 @ r20
1:20 @ r28

This one’s a really simple pyramid. Set a baseline you'll strive to maintain for the remaining intervals during that first r28. Glide a little more when the stroke rate is higher and push harder when the stroke rate goes down. Drag was ~15 ticks lower than normal which made it that much harder to hit the targets during the r20 intervals. 

April 2025 CTC 
4:00 on / 3:00 rest
3:00 on / 2:30 rest
2:00 on / 2:00 rest
1:00 on / 2:00 rest
3:00 on / done! 

While not specified, I kept this as a rate-restricted effort at 24spm - it would have been even nastier all done at high rates. Target was 175+ WATTS each round with a goal to exceed my score on the second 3:00 round. At higher rates, a noble goal is to hold your 2K pace across the board. 

Test - Max Power

3x 20s max power//5mins recovery

2x 13mins recovery @ 55%

True power is usually generated within 7-12 seconds, once you go past this stay strong for the duration. Looking for 2 numbers during effort, the MAXIMUM amount of power produced and the AVERAGE amount of power produced. 

Only did one recovery interval due to time constraints with men's bible study. Drag was turned way down for this effort (98) and I am pleased with the power I was able to generate at such a low drag. Splits were 1:43.0 (382 max watts), 1:42.0 (371 max watts) and 1:42.0 (370 max watts) for each of the 20-second sprints. 

Build to a heavy 5RM deadlift 
-then-
2 sets of ME deadlifts @ 60% of today's 5RM

Used double overhand grip for deadlifts. Best lift was 259-pounds and I used 155-pounds for the ME sets. Pulled 20 and 18 reps on each of the ME sets, respectively. 

Warm-up
3 steady rounds:
10 banded good mornings (green band)
500m row

Midline
Unbroken or until failure
10-1-10 v-ups

Rest as needed between sets in order to stay unbroken. I only got six reps during the round of nine on the way back up the ladder. Finished 97 of 110 total reps. 

Strength
Double overhand deadlift 
15-15-15 

The plan was to finish up with deadlifts but my low back was not cooperating and I didn't want to force it. Will try this one again later in the week. 

Row Conditioning 
4x 5:00 intervals, broken as follows
1:00 active recovery
1:00 @ r22 75%
1:00 @ r26 90%
1:00 @ r22 75%
1:00 @ r26 90%

Followed along with this DH workout from YouTube. You'll row for 20 minutes continuously, but each minute you'll shift your focus as described above. Held the r22 around 2:17-2:18 and the r26 at 2:06-2:07.

CrossFit 220908 

42-30-18 reps for time of:

Row calories

Dumbbell box step-ups 

Two 20-pound DBs, 18-inch box

Be smart about breaking up the step-ups, but don't allow yourself to be standing around too long. You should really only need to break the first set, otherwise push through and switch legs when you start to fatigue. Row was at a lower drag (hgh-80s) and kept the pace a bit slower to allow for bigger sets on the box. 

For Time: 
2,000 Meter Row
Every 2 mins, stop and do 12 abmat butterfly sit-ups

13:44

Workout starts on the rower. As written, this was 15 sit-ups each round, but I wanted to do butterfly and finish so I'd have at least a minute on the rower each round. Don't be afraid to push the row. 

Workout 22 - RowErg - Watt You Need 
Through some basic threshold training intervals we can answer for ourselves, the question "What should my average watts be for this interval?"
 
Warmup:
3 mins @ r22 light/moderate/hard
1 minute rest
3 mins @ r24 light/moderate/hard
1 minute rest
3 mins @ r26 light/moderate/hard
 
Work: 
3x 5:00 @ r28 with undefined rest periods (~3 minutes between rounds)

You'll gradually increase intensity from moderate to hard throughout the first interval. Note average watts (177 WATTS) as you will use this as a baseline for the next two rounds. Alternate between 10% below (160) and 5% above (186) your average watts each minute for the second interval. Hold the line when dropping down from upper to lower - don't let your rate or average watts fall off.