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.