Workout 87 - Festive Endeavor 
Warm up into Workout
5 X 2 Minute Intervals / 1 Minute Rest 
@ 20, 22, 24, 26, 28
 
Skill Piece 
5 X 1 Minute Intervals: 
Legs only powerful strokes into rowing @ 24
 
Workout
5 X 4 Minute Intervals / 2 Minutes Rest
The damper will change with each interval: 5 // 8 // 3 // 6 // 1

For the 'work' interval, the first minute will be done at r24. The next minute, we are going to drop our rate to r20 and for the final two minutes, bump up to r26. Intensity level needs to be moderate since we are doing five intervals. Sneaky volume today – between the warmup, skill work and actual workout, I logged 9000 meters. 

On the Concept 2:
Intervals of 4 mins, 3 mins, 2 mins, 1 min, 2 mins, 3 mins, 4 mins

2 mins rest between each 
Rates: 18-20-22-24-22-20-18

Row seven intervals in a pyramid of 4-3-2-1-2-3-4 minutes, with two minutes of rest in between each piece. Paddle lightly (or not) during the rest periods. Short on time so used the first interval as more of a warmup. Try to go faster on the back half. 

Jan 2024 CTC 
Row six intervals of 250m at 20 (or fewer) strokes per minute
Rest one minute
Record the 250m result for your slowest interval

Score: 2:00.0 (1st interval)

My initial plan was to do 2x4000 with :30 rest but pivoted to this short but powerful CTC. This should be a controlled max effort with the goal of keeping each interval above 200W. 

Then, work to a heavy snatch

Best lift was 145-pounds, but there was too much of a press-out at the top. Drop under the bar a bit to try and fix this. Best good lift was 140-pounds. 

Row Intervals 

3 Rounds:

3:00 / 2:00 / 1:00 intervals

Rest: 1:30 between reps, 3:00 between sets

🎯 75% → 85% → 95%

As written, the plan was to bump up the 3:00 interval by 10% every set, but honestly, I was dreading that last 3:00 at 95%! Ended up holding steady at my target pace from round one—sometimes consistency wins over pushing too hard.

Midline

5x 12+:10 seconds Hollow Rocks + Hollow Hold

Metcon

40/8...30/6...20/4...10/2 reps of:
single-arm DB clean and press @ 35-pounds
30-foot sandbag carries @ 100-pounds

Split the dumbbell cleans equally between both arms. If you need to rest, stay standing over the db or sandbag to limit your rest. The sandbag carry is one lap up or down the driveway. Control your breathing on the db (one rep, one breath) because the combo can easily cause your breathing to become sporadic. 

Row Intervals
20:00 as 4x5 mins at varying stroke rates
1: 2 mins @ r16/ 1 min @ 24 / 2 mins @ 16
1: 2 mins @ r18/ 1 min @ 26 / 2 mins @ 18
1: 2 mins @ r20/ 1 min @ 28 / 2 mins @ 20
1: 2 mins @ r22/ 1 min @ 30 / 2 mins @ 22

The lower rate work should not be an excuse to take it easy. Try and hold around 75% pressure on these intervals and sprint the minute intervals. Use the two minute interval after each sprint as recovery time. But intentional recovery, not fall apart slouch kind of recovery - keep that same 75% pressure. 

For Time 
3000m row 
100 sit-ups

Try for a hard push on the row and a steady pace on the sit-ups. I followed along with ATFS #34 strategy for the row. In the first minute take 2 power strokes and every minute thereafter, add 2 additional power strokes, finishing with 24 during minutes 12&13. Sit-ups were done in sets of 12-15. 

World Rowing Virtual Series 
Challenge 3: Metronome

⏱️21 mins

⬆️ rate by 3 every 3 mins

Score: Distance minus 30 meters for every segment that doesn't respect the rate increase

Opted to turn the drag down for this one to keep the flywheel spinning at lowest rates. Was a bit too conservative on r18 through r24 saving some energy for the last 4-5 mins. Focus was more on hitting target rates rather than going fast. Don't be afraid to go for it and let the rate carry you in the latter two rounds. 

3 Rounds

1 min jump rope singles

1 min kb overhead swings (35lb)

1 min elbow plank hold

rest 2 mins between rounds

jump rope: focused on 30s work, quick rest, then 15s finish each round

kb swings: 24 / 23 / 25 reps

plank: 45s each round

gear: green/yellow Buddy Lee rope & 35lb kettlebell

Stay calm on the rope—aim for 45-50s of active jumping per minute. Find a steady jump/spin rhythm to avoid burnout. Use your hips to power the swings; target 22-30 reps per round. For planks, keep legs extended, core tight, and weight stacked over elbows—shoot for 45-60s holds. Simple, sweaty, and effective for building endurance and strength—all in the garage on a beautiful 50-degree day!

Row Conditioning 
30:00 row 
First 29 mins @ 19 s/m
Last 1 min @ open rate

Hay in the barn. Money in the bank. Whatever you want to call this base-building session. Dial in your technique at the low rate, then practice that finishing kick at the end of a longer duration row.

Finished with 600m burden (back) carry. Used the 40lb sandbag and carried one lap around the block here at home. 

Deadlift 
5-5-5-5-5 reps 

225-230-235-240-245lbs

Today we’re hitting 5 heavy sets of 5 deadlifts. Use double overhand grip on the barbell. If you are moving well, increase the weight each round and aim to hit a new PR around set 4 or 5. You may also stick to the same weight across the board or pyramid up and down in load. Remember, the stimulus is to lift heavy, safely, and have fun doing so! Loading felt very manageable and I probably should have gone heavier. Grip was more of a factor than anything else. 

For Time: 
1-Mile Run*
2-Kilometer Row
3-Mile Echo Bike

25:45

Today the focus is on monostructural work, i.e. repetitive low power output movements. This is a long workout and so you should pace accordingly. Expect each section to take between 7-9 minutes. I scaled the run to a fast 1/2-mile walk on the curve treadmill (4.5 mph). 

CrossFit 220904 
Front Squat 5-5-5-5-5

145-165-175-175-175

Warmed up on the rower and then took two additional sets to build up to opening weight.

Practice the technique of breathing and bracing. Before every rep:
1️⃣ Take a deep breath into your belly, not your chest.
2️⃣ Brace your core like you’re about to get punched.
3️⃣ Keep your rib cage stacked over your pelvis.
4️⃣ Drive your elbows up and chest tall throughout the lift.