Workout 26 - RowErg - Row 500
WORKOUT 26: 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 111)
 
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 124)
 
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22 Damper 6 Drag 133)
 
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

ATFS Workout 70 - High Five, Low Five 
Warm Up/Workout
Five 5 Minute intervals with 5 Minutes of rest in between
 
Interval 1: 3 Minutes @24 SPM 
Then, Three 20 Second Hard intervals with higher SPM with 30 Seconds rest in between
5 Minutes of Rest: 1 Minute of light rowing, 3 Minute full Rest, 1 Minute light rowing
 
Interval 2: Three intervals starting with 1 Minute at Base Pace @22 SPM
with 40 Second Power Pace @24 SPM
5 Minutes of Rest: 1 Minute of light rowing, 2 Minute full Rest, 2 Minute light rowing
 
Interval 3: Four intervals starting with 45 Seconds at Base Pace @22SPM
with 30 Second Power Pace @24 SPM
5 Minutes of Rest: 1 Minute of light rowing, 1 Minute full Rest, 3 Minute light rowing
 
Interval 4: Five intervals starting with 30 Seconds at Base Pace @22SPM
with 30 Second Power Pace @24 SPM
5 Minutes of Rest: 1 Minute of light rowing, 0 Minute full Rest, 4 Minute light rowing
 
Interval 5: Six intervals starting with 30 Seconds at Base Pace @22SPM
with 30 Second Power Pace @24 SPM - @28 SPM
Cool Down: Take things easy for the last 5 minutes on or off of your machine

Row Conditioning 

Complete nine intervals - three at each rate - each lasting 2 minutes.

r22 for 60 seconds, then paddle lightly for 60 seconds

r26 for 45 seconds, then paddle lightly for 75 seconds

r30 for 30 seconds, then paddle lightly for 90 seconds

Black Widow 🕷️

CNS Prep

Ball slams @ 20 pounds

BOSU ball squats

Sets/Reps: 2 sets of 8 reps 

Hinge

Trap-Bar Deadlift

Weight: 255 pounds 

Sets/Reps: 4 sets of 4 reps

Press

Hand-Release Push-ups

Sets/Reps: 3 sets of 10 reps 

Box Step-ups

Height: 20 inches, holding 30 pound slam ball on shoulder

Sets/Reps: 3 sets of 8 reps each leg; hold slam ball on opposite shoulder of leg stepping up

Midline

Hollow Hold

Sets/Reps: 3 sets of 30 seconds work, 30 seconds rest

Leg Curl Machine

Weight: 30 pounds

Sets/Reps: 3 sets of 15 reps - hold contraction for 2 seconds at top

Bench Press 
6 sets of 3 reps @ 85%+ (based off 250lbs)

First two sets were at 205 and final four at 210lbs. This was just under 85%, but these felt right. Each set was fast but I fought to complete the final rep. I had a spotter who kept me on schedule, was taking about 90 seconds between lifts.

Deadlift 
15-15-15 reps
Warmup: 150lbs
Work Sets: 170-200-220lbs 

Be brave, and go as heavy as the rep scheme will allow. Used the trap bar and was able to get through each set with minimal trouble. 

5 rounds, each for watts: 
Max watts assault bike (cap at 20 seconds)*
12 Russian kettlebell swings @ 53lbs
6 jump squats 
- Rest 1:30 between sets

Warmed up on the rower, ramping up to :30 bursts at race rates to try and elevate the heart rate. The metcon was ROUGH. Got the bike north of 1100 WATTS each round, usually within 10-12 seconds. Was struggling to manage my heart rate and the rest between rounds was closer to 2:30 for the last three rounds. Subbed out jump squats for heavy wall balls due to limitations in the garage. In hindsight, holding the 14-lb med ball during the jumps would have been a better option.

Workout 32 - RowErg - In Sync  
Warm Up:
10 Rounds of...
45 Seconds of Easy Rowing @22 SPM (Strokes Per Minute)
15 Seconds of Power at Increasing SPMs*
*2 Rounds @22, 2 Rounds @24, 2 Rounds @26, 2 Rounds @28, 2 Rounds @30

Workout:
4 Rounds...
2 Minutes @24 Easy
1 Minute @24 Hard
30 Seconds Hard Speed Burst at Increasing SPMs*
30 Seconds REST
*Round 1 @26, Round 2 @28, Round 3 @30, Round 4 @32

Focus was on maintaining length when increasing the stroke rate. Open the front of your body and sit up tall.  

Bench Press

70% x 3

80% x 3

90% x3+

CrossFit 250908
For time:
1-minute handstand hold
50 sit-ups
1-minute handstand hold
40 sit-ups
1-minute handstand hold
30 sit-ups
1-minute handstand hold
20 sit-ups
1-minute handstand hold
10 sit-ups

Although my 1RM on the bench is 265-pounds, I used 250 to calculate the percentages (175-200-225). I was only able to get 3 reps at 225. Scaled the handstand holds to 40 seconds each round. The sit-ups were harder than usual because of the midline stabilization needed in the handstand holds. 

Row Intervals 
90secs @ r24, 30secs rest
60secs @r26, 45secs rest
30secs @r28, 60secs rest
15mins @ r22, 30secs rest
30secs @r28, 60secs rest
60secs @r26, 45secs rest
90secs @ r24, done! 

This is a pyramid workout with a difference. You have ascending intervals on the way up, a sustained interval at the top, and descending intervals to bring you home. Lowered the drag all the way down to 89, the longer interval at r22 was quite muscular at such a low drag.   

Power Practice 
6x 1:00 work / 1:00 rest
Stroke Rate: 20
DF 120

Your challenge is to nail that r20 and go to work for a full minute each round. Target pace should be a controlled max effort, anywhere from 2k+2 to 2k+6 is likely. This was challenging, but certainly sustainable. Spend time warming up at r20, sprinkling in some power fives at target splits. 

Workout 78 - RowErg - Step Down 
You can speed things up, but can you step them down AND stay under control? Control is tricky when speed changes. How hard you push shall be our constant. Try to keep the intensity the same throughout the entire 5 minutes. Aim for a 6-8 on the RPE scale. 
 
4 Sets of 5 Minute Intervals with 2 Minutes Rest (121 DF)
 
5 Minute Interval Breakdown:
5-3 Minutes: Build to a Fast Stroke Rate
3-2 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
2-1 Minutes: Drop 2 Beats and Hold Stroke Rate Steady
1-0 Minutes: Drop 2 Beats and Hold Stroke Rate Steady

Set 1: Build to a 26 then drop down to 24-22-20 (this should be used as a warmup)
Set 2: Build to a 28 then drop down to 26-24-22
Set 3: Build to a 30 then drop down to 28-26-24
Set 4: Open Rate - I chose to stay with the 30-28-26-24 

CrossFit 250523
5 rounds
15 back extensions
20 medball sit-ups @ 8lbs
50 singles

Today’s workout is all about the midline. Focus on quality of movement versus rushing and moving with poor form. Touch the medball above your head and between your feet for each rep to count. 

For Time: 
18 calorie ski
18 kb snatch @ 53lbs
18 calorie ski
14 kb snatch
18 calorie ski 
10 kb snatch
18 calorie ski

15:05

No warmup today and I paid for it. Heart rate was sky-high from the jump and I spent a lot of time with my hands on my knees staring at the ground. Spend a few mins before the metcon elevating the heart rate rapidly so that you are more prepared when it happens in the actual workout. 

World Rowing Series 2025 Challenge 1: Podium Power

Row 213 meters as fast as possible 

No restrictions on rate or drag. After my warm-up, I tried this one at r30+ and then again at r15 or lower. Kept the DF low and tried to focus on getting as much length as possible during the r15 interval. Pretty happy with the pace I was able to hold at such a low rate. 

World Rowing Series 2025 Challenge 2: Yin-Yang 
3 minutes at r30 or above
1 minute rest
3 minutes at r15 or below

Score: 1350 

Your goal is to row as far as you can each interval but secondary aim is to row the same distance for each interval. Your score is the total distance minus 5 meters for each meter difference between the two intervals. Used a lower drag, but actually turned up another 8-10 beats for the r15 work. The better approach would be to turn the damper all the way down so the flywheel keeps spinning at r15. Find as much length as possible during the r15 work. This series looks fun and I am keen to try this particular workout again. 

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: 12:23.4
Score: 13,920 (15,000 is perfect score)
Distance: 2792m 

The dart game challenges you to be consistent in pace and stroke. Each game gives you 300 darts to "throw" at the target; the object is to earn as many points as possible. 

Aug 2025 CTC - Strokes of Madness 

⏲️30 minutes

🚣🏻 r22 or under

Kept this chill as a recovery effort. Legs are still sore from squatting the other day and I wanted to flush away some of that lactic acid this morning while getting in some volume.