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. 

Row Recovery 
2 minutes warmup
1 minute @ r20, r22, r24,r22 and r20
Rest 30 seconds
1 minute @ r20, r22, r24,r22 and r20
2 minutes cooldown

Cooldown row after a couple of hours of pickleball. This was light rowing at a low drag (94) with no pressure. Just flushing away some of that gunk and stretching afterwards.

Hang power snatch 3-2-2-1-1-1 reps 

109/119/129/134/139(f)/139(f)

Not surprised that I failed the 139-pound bar. I was reluctantly out in the garage at the end of a long work day and my warmup was non-existent. I did some PVC work and a set of 3 at 89-pounds before starting. Fail to prepare and prepare to fail. This video shows a good snatch warmup. Looking back at the missed lift, it looks like I cut the pull short before reaching the power position and the bar moved too far out in front of me.

                                                                    

Workout 73 - RowErg - Square Dancing 
Focus: Rhythm, motion, and power consistency.
Rate: 24spm
Drag Factor: 113

Warm-up: Row at a comfortable pace for five minutes.
4x 4:00/ 1:00 rest
3x 3:00/ 1:00 rest
2x 2:00/ 1:00 rest
1x 1:00/5:00 cooldown

Keep your rate and power output steady throughout each interval. You'll take two minutes between each block to reset and reprogram the monitor. The four-minute intervals should be done at an RPE of 5 (moderate effort, but can still comfortably talk). Drop your splits with each subsequent block. A great workout to log volume - I was over 9000 meters from start to finish.