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...😨