A:  Tabata Row for calories 
8 Rounds
:20 HARD effort
:10 Rest
🎯 60 calories

Hit this piece after a brief rest and a solid warmup. The plan was do a tabata workout with row-situps-box jumps-row, but I was having stomach issues and abandoned that plan after the row. The goal was 60 calories in total which would be 7.5 calories per interval. Was shot out of a cannon that first round 🚀

B: CrossFit Community Cup Workout 3
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean

FSQT: 205-pounds
HCLN: 185-pounds

Took the front squat from a rack and used two bars for this effort, ping-ponging between front squats and hang cleans. Left 3+ minutes on the clock, but was happy with both lifts and did not want to push the front squat without my knee sleeves. With the sleeves, I think 225 is doable on the front squats. 

Row Pyramids 

Descending Ladder (Warm-Up):
Row intervals in descending order: 5:00 → 4:00 → 3:00 → 2:00 → 1:00
rate 22 

5:00 @ 65% 
4:00 @ 70% 
3:00 @ 75% 
2:00 @ 80% 
1:00 @ 85% 
Rest: After the 1:00 interval, rest for 2 minutes.

Ascending Ladder:
Row intervals in ascending order: 1:00 → 2:00 → 3:00 → 4:00 → 5:00
rate: 26

1:00 @ 90% 
2:00 @ 85% 
3:00 @ 80% 
4:00 @ 75% 
5:00 @ 70% 

Row Intervals 
7 x 1000m 
rest 90 seconds
🎯65-70% 

This is designed to be active recovery. Aim for a bit faster than 10k pace since you'll be getting rest in between each interval. Was able to hit these without any real stress, a better target would be to hold between 70-75%.

CrossFit 250902 
21-18-15-12-9-6-3 reps of:
Bench Press
Box Jump-Overs

125-pound barbell and 20-inch box

On the surface these two movements have nothing to do with one another. However, bench pressing is more challenging when out of breath - expect the box jump-overs to throw a wrench into today's effort. Be smart about breaking up the bench and manage you pace on the box based on your capacity on the bench. Scaled, the recommendation is to lower the box height to maintain a jumping stimulus. I am always cautious about my knee so I did step-overs, but perhaps would have been better to do jumps to a 15-inch box instead. Went unbroken and fast on the box each round and broke the bench into three sets with short rest (10-15 seconds) most rounds. Screenshot is from warmup on rower. 

Strength 

Pause Front Squats 3-3-3-3-3

Warmed up on the rower and did some wrist mobility drills. Took the bar from the ground and used 115-pounds across all sets. Recommended was 70% but I wanted to be cautious as I have not done the pause squats before. All sets were done without much struggle. A better weight would be 135-pounds. You'll hold at the bottom of the squat for 2-3 seconds. There should be no bounce or rocking motion to get out of the hole. Accelerate forcefully all the way back up to a standing position. 

Macho Macho Man 

3 RFT: 

1000m row

5 Rounds DB Macho Man

Macho Man: 3 Power Cleans, 3 Front Squats and 3 Push Jerks

26:21

Used 85-pound barbell for Macho Man and scaled to 4 rounds instead of 5. Had a tough time managing my heart rate and was dropping the barbell after each round. 

Active Recovery - On & Off Again
⏲️ Varied from 5:00 down to 30 seconds 
🥵 Ranged from 50% to 80%
🚣 Based on my 2K time, peaking at:
50%: 2:21.5
60%: 2:16.5
70%: 2:11.5
80%: 2:06.5

This was designed for active recovery but still some nice opportunities to push during the shorter intervals. There is no rest between intervals - this is 23 minutes straight through. Effort is based on 2K pace, was a little fast on most of these intervals, but overall a nice sweat on a beautiful fall 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.

CrossFit | 251017

For time: 
Ruck 3 miles

Today’s workout is a longer-duration grind. Fill up a backpack and get outside. Carried the 25-pound slam ball in my backpack and walked at West Goshen park. It was a cooler day - perfect to throw on a hoodie and get after it. This pace is a little slower, try to keep each mile at 16 minutes or less. 

It's 50% Rest 
Complete 10 rounds:
Row for 1 minute, active rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Do not stop rowing during rest intervals, keep rowing lightly. 
*Continue this cycle for a total of 20 minutes.

Rds 1-4: r22
Rds 5-8: r26
Rds 9&10: r30 
🎯 2500m 

I missed the note about increasing your rate along the way. My goals were to find an uncomfortable pace during the first interval and then hold that across each of the remaining intervals. Was just one meter from a perfect OCD screen 😕 but this was a great effort. Pleased to generate this kind of speed at a low rate and low drag. 

Workout 67 - RowErg - Sharp and to the Point
This is 30x1:00 with no rest between intervals. Program the monitor for 1:00 intervals with no rest. 
Warm Up/Workout:
30 Minutes Every Minute we begin a new Interval
*Power increases as the timeframe for power decreases
 
3 intervals of 10 Seconds at 22 SPM / 50 Seconds at 26 SPM with power
3 intervals of 15 Seconds at 22 SPM / 45 Seconds at 26 SPM with power
3 intervals of 20 Seconds at 22 SPM / 40 Seconds at 26 SPM with power
3 intervals of 25 Seconds at 22 SPM / 35 Seconds at 26 SPM with power
3 intervals of 30 Seconds at 22 SPM / 30 Seconds at 26 SPM with power
3 intervals of 35 Seconds at 22 SPM / 25 Seconds at 26 SPM with power
3 intervals of 40 Seconds at 22 SPM / 20 Seconds at 26 SPM with power
3 intervals of 45 Seconds at 22 SPM / 15 Seconds at 26 SPM with power
3 intervals of 50 Seconds at 22 SPM / 10 Seconds at 26 SPM with power
3 intervals of 55 Seconds at 22 SPM / 5 Seconds at 26 SPM with power

Stay relaxed and focus on changing rate/speed EXACTLY with the same pattern of movement.

For Quality: 

2-4-6-8-10 reps, not for time of:

Dead-stop Deadlift, 70% 1RM

Handstand Push-ups

Box Jumps (2x reps if doing step-ups)

225-pound trap bar and 24-inch box

I completed all reps and sets unbroken, taking short rests between sets—specifically to keep my handstand push-ups unbroken. I focused on pressing quickly and stepping up to the 24-inch box felt comfortable for my knee.

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

Score: 1342

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. Rate 15 is slow and takes some getting used to. Damper needs to be all the way down for the r15 work and focus on getting as much length as possible with each stroke. You are going to expend a lot of energy on the second interval, so try to hold something back on that first interval. 

CrossFit | 251007 
50 GHD hip extensions
800/1,000-meter row
25 GHD hip extensions
400/500-meter row

11:28

Get ready to find your posterior chain muscles today. I subbed out banded good mornings with green Rogue band for the GHD. On each row — especially the final one — don’t hold back. Push the pace faster than you want to. 

Workout 76 - RowErg - Even Better 
As The Flywheel Spins Podcast 
Warm Up into Workout:
10 Minutes (Warm Up)
RATE: Starting at a Stroke Rate of 16, increase by two every minute
 
8 Minutes
POWER: 30 Seconds Work / 30 Seconds Rest with Stroke Rate @24 
 
6 Minutes
POWER: 3 Minutes Easy; 2 Minutes Moderate; 1 Minute Hard
 
4 Minutes
RATE: Starting at a Stroke Rate of 22, increase by two every minute
 
2 Minutes
POWER AND RATE: Starting at Stroke Rate 24 Increase by two every minute and increase power along the way!

Thirty minutes flew by with this workout. The r24 is right in my wheelhouse - would have liked to get 500m on the last 2 minute interval, but otherwise a solid effort. 

ATFS Workout 6 - Damper Dance 
Warm Up: 

10 Minute Steady State @24 Stroke Rate
 

Workout: 
10x 1-Minute Intervals with 30 Seconds Rest in between
 
Power will remain at Moderate Intensity* (working in Watts)
Stroke Rate will remain at 24 strokes/minute
Damper will adjust each interval: 10 / 8 / 6 / 4 / 2 / 1 / 3 /5 / 7 / 9
 
Then,
5 Minute Steady State at Moderate+ Intensity @Damper Setting of your choice 

Intensity on the minute intervals should be a 6 or 7 on the RPE scale with room to push harder if asked, although this should not be a walk in the park. Target for the minute intervals was 170 WATTS. For the 5 MIN steady at the end, it was 145 WATTS (DF 101)

12 Rounds
Front Squats - 2 reps @ 125-pounds
Burpee box step-overs @ 20-inch box
Rest :45 seconds between rounds

The weight on the barbell felt a bit light—145 pounds would have been more appropriate. Focused on being explosive out of the bottom of the squat while maintaining perfect form: knees out, chest up, and driving with speed and control. The BBSO felt solid. I alternated the lead leg each round, and my knees held up well. Happy with how this movement felt overall. In the future, I’d like to try the 24-inch box to push the challenge a bit more. Rest periods were enough to recover and stay consistent across rounds. Still a solid workout with a good balance of strength and conditioning.

Recovery Row 
10 mins @ 2:30 r18
rest 2:30
7.5 mins @ 2:25 r19
rest 2:00
5 mins @ 2:20 r20
rest 1:30
2.5 mins @ 2:15 r21

Street Parking 3.8.23 
7 Rounds
7 Unbroken Barbell Deadlift
Straight into...
30 Seconds Unbroken Top-of-Deadlift Hold
Rest 1-2 Minutes Between Rounds
*If you break at any point within a round (deadlift and/or deadlift hold), before picking back up where you left off, you must do 20 jumping squats

Done at No Excuses with regular bar loaded to 175-pounds. Weight was challenging but was able to keep all but last round unbroken, used a double overhand grip on the first two rounds before switching to mixed grip. This got TOUGH the last two rounds. Bye bye grip…