CrossFit | 250326

3 rounds for time of: 
200-meter dumbbell farmers carry
30 banded good mornings (green band)
30-calorie row
35-lb kettlebells

Today’s workout is a bit of a grind — put your head down and move.  Dropped down to intermediate scaling because of the volume of good mornings and the green band. Was able to complete the farmers walk unbroken each round. In the first 2 rounds on the rower, pace yourself so you can pick up the dumbbells and get moving. Unload every ounce of energy you have during that last round. Compare to a similar effort. 

Erg Wars 2025 Workout 2 
4 min on 
2 min rest
6 min on 
3 min rest
6 min on
2 min rest
4 min on

Score A - First 6 min interval (1416m)
Score B - Overall meters (4645m)

With the built in rest, you should be able to push a bit on all of these intervals (2k plus 10ish). Drag was set to 106. To get a good score, these need to be done at a higher rate. 

CrossFit | 251230

Push Press 5-5-3-3-3-1-1-1-1 reps

5s: 135-pounds

3s: 165-pounds

Singles: 175-185-195-215-pounds

My goal was to work to a heavy single while keeping the 5s and 3s moderate. Pleased with the my effort today, especially after a tough conditioning session. Each of the singles was done quick and without much of a struggle. I'll take it when compared to last time out. 

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

Score: 1411

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. An overall better score here because of the consistency, but I was a little too conservative with the r30 interval. Need to find that balance between getting more meters and overall score being worse because of penalty meters. I think a score of 1450 (2:04.1 with no penalties) is within reach next time I try this out. A lower drag (105) is definitely key here. 

Erg Wars 2025 Workout 3 
350m row
3650m row
no rest between

Score A - 350m time (1:22.2)
Score B - 3650m time (16:13.7)

With the drag so low, I knew this was not going to be my fastest effort. I didn’t set a target time beforehand—my plan was to go out hard on the 350m sprint and then keep a steady pace for the 3650m, saving enough energy for a strong finish. Next time, try a higher drag setting and aim for an average split of 2:07.5/500m, which will bring my total time under 17 minutes.

Row Conditioning 

5 x 1000m / 1 min easy

r16

DF 85

You are not chasing numbers here. Instead your focus is on generating power at a low stroke rate. No targets, only goal is to get faster with each interval. 

CrossFit | 251119

On a 3-minute clock for 4 rounds:

25 banded good mornings (red mini-band)

20 butterfly sit-ups

Max-reps box step-ups (20-inch)

Rest 2 minutes between rounds.

Scaled the reps to allow for at least 30 seconds on the step-ups. Sit-ups were getting slower with each round and last round I only had 23 seconds to do as many step-ups as I could. 

R1: 15 | R2: 17 | R3: 13 | R4: 8

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

Loaded the bar to 205-pounds. Because of the heavier weight, I scaled the rounds and reps to five. Was able to keep the first four rounds unbroken, but dropped after 16 seconds on the final round. The load was too heavy for this workout. 

Row Intervals 
16x 300m 
rest 1:30 between each

Starting target should be at 75% and you'll build slightly with each interval. Should be close to max on the last interval. Happy to hit these targets with the drag only at 81 🙈

Metcon
10 rounds
3 deadlifts (225#)* 
5 bench press (135#)
7 hang cleans (95#)

Was not able to set up three bars, so I used a pair of 70# KBs for the deadlift. The rep scheme and weights allow this to be completed quickly and with only short breaks, but expect to have to manage your heart rate after the hang cleans – especially after the conditioning work on the rower.

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)

Did not have a lot of time nor push in my legs, but it was too beautiful out not to row. This was perfect - short and sweet, but still packed a punch at the end.  

Row Conditioning

4/3/2/1 min on

1:30 off between each

rate 26/26/28/34

start at 2k plus 10 and get faster

Messed up entering this in ErgData and the MINUTE interval was actually an HOUR interval. Held the target rate and split was 1.47.4 for that interval.

Bitch Work

5 Rounds

10x seated banded shoulder presses (red miniband) 

10x push ups

100m heavy farmers carry 

2 minutes rest between rounds 

This shouldn’t creep up on you - it should be tough from round one. Starting with seated banded shoulder presses, challenging both shoulder and midline stability, before testing muscular endurance with a large set of push ups. Finished off with a heavy, long farmers carry, the designated rest should be a welcome relief. Didn't have a pair of heavy KBs so I carried a 60# and 80#, alternating which hand carried the heavier bell each round. Kept everything unbroken except for round four's pushups. 

December 2025 CTC - Sixties with the Sixties

6x 60 seconds with 60 second recovery between each piece

No restrictions

I wanted to go for a one minute time trial on the last rep. I did a ten-minute warmup and then used the first five intervals to build. The goal was 300+ on that last interval. Fell below my target pace the last few strokes and came up one meter short 😞

7 Rounds 
12-calorie assault bike
10 ghd sit-ups to parallel
100-foot kb carry @ 35lbs
Rest 1 minute between rounds

Warmed up on the rower to get the heart rate elevated slightly. The goal is to complete each set as quickly as possible. While the bike was not a sprint, I held 65-70 rpms and was finished in under 50 seconds each round. This allowed me to hop right on the GHD and the weight was light enough on the carries that I was able to pick up the KB quickly following the sit-ups. Was able to consistently finish each round around 2:10. 

Rowing Warmup
1:30 @ lower rate followed by :30 at higher rate
r20/22; 22/24; 22/26; 22/28 and 22/28

Increase your intensity during the :30 intervals

Builder 
3 rounds:
21 bench press @ 115-pounds
21 banded triceps pushdowns (green)

Metcon
21 burpees
21 cals echo bike
rest 1 min
18 burpees
18 cals echo bike
rest 1 min
15 burpees
15 cals echo bike
rest 1 min

Builder reps should be slow and controlled focusing on getting full ROM and getting a stretch and squeeze at the beginning and end of the movement. Split the burpees into 3 sets each round and held a manageable pace on the bike (~60RPM) to try and manage my heart rate. 

Row Conditioning 
Time: 20 mins
Rate: 14 & 24
Drag: 106 

Followed along with this DarkHorse vid. You'll alternate between 14 and 24 stroke rate for 20 minutes. Focus was on taking strokes for practice while getting a great sweat. Rather than chasing target splits, focus on nailing prescribed rates. The transition from 14 to 24 and back down to 14 was a challenge and it took me a few strokes to settle after each change. 

Workout 74 - RowErg - Take It Away Now 
1 Minute at Working Pace
2 Minutes at Recovery Pace
3 Minutes at Working Pace
4 Minutes at Recovery Pace
5 Minutes at Working Pace
REST
1 Minute at Working Pace
2 Minutes at Recovery Pace
3 Minutes at Working Pace
4 Minutes at Recovery Pace
REST
1 Minute at Working Pace
2 Minutes at Recovery Pace
3 Minutes at Working Pace
REST
1 Minute at Working Pace
2 Minutes at Recovery Pace
REST
1 Minute at Working Pace

Hold rate 26 throughout and add more power each round, i.e. your 1-minute round should get faster each time. 

Five Rounds: 
500-meter row
30-second kettlebell front-rack hold, 44lbs

17:16

Today’s workout challenges your midline in a static hold. Feel free to push the pace on the rower, but you should be able to get back to the hold and perform at least 15 seconds before resting. Was able to keep the holds unbroken - 53# would have been a better challenge. Transitions could have been a bit tighter. Was losing time getting on/off the rower each round and had to go to the towel more than I thought I might. This was written as a 15-min AMRAP, but I wanted to get in the full 5 rounds so I went beyond the limit. 

Bench Press 5-5-3-3-1-1 reps 
175-185-205-215-225-240 pounds

The 240-pound bar was a struggle and I got the slightest help from spotter to make the lift. 

CrossFit 251201
10 rounds for time of:
5 double-kettlebell deadlifts
5 barrier get-overs
Use your hands to get over the barrier.

Tried this again today using 70-pound dumbbells and a 42-inch barrier, although I scaled the number of get-overs to 3 each round. 

ErgZone Challenges S02E07: Candy Burner 🍬🍭🍫 
Four intervals of increasing calories:
42-60-87-110 calories
Rest 1 minute between
🎯 5k pace (2:08.6)

This got tough, especially with the drag at such a low number. Couldn't hold the target on the last round but overall happy with this effort. 

E CAF
Complete 10 rounds:
Row for 1 minute, rest for 1 minute..
Stroke Rate: 28

Makeup workout from Rowvember Day 16. The goal is to negative split while holding rate. The last few rounds should be a challenge to complete. Don't come out too hot. Started at 2k plus 4 and tried to go a meter further with each round. Paddle lightly during the rest periods. 

Rowvember Day 12
1000m @ r24
500m @ r28
250m @ open rate
1000m @ r24
500m @ r28
250m @ open rate
1000m @ r24

Rest 2:00 between

DF 109

Oh so close to a perfect screen. 

CrossFit 251201
10 rounds for time of:
5 double-kettlebell deadlifts
5 barrier get-overs
Use your hands to get over the barrier.

♀ 53-lb kettlebells and 30-inch barrier
♂ 70-lb kettlebells and 40-inch barrier

Did this in the garage with 44-pound KBS and new 30-inch Rogue Foam Games Box. Neither the weight on the KB or the height on the box was enough of a challenge. Box height came up to mid-thigh - would like to try this with boxes that can be stacked safely, i.e. with velcro to get to 36 or even 40-inches.