Workout 47 - RowErg - Let it Run 
5 x 1 Minute Intervals
Increasing Stroke Rate @17/18/19/20/21 
2 x 30 Seconds Hard @21 with 30 Seconds Rest
 
4 x 1 Minute Intervals
Increasing Stroke Rate @22/23/24/25
3 x 30 Seconds Hard @25 with 30 Seconds Rest
 
3 x 1 Minute Intervals
Increasing Stroke Rate @26/27/28
4 x 30 Seconds Hard @28 with 30 Seconds Rest
 
2 x 1 Minute Intervals
Increasing Stroke Rate @29/30 
5 x 30 Seconds Hard @30 with 30 Seconds Rest

The first five-minute segment is more of an extended warm-up. The remaining intervals should be done at a moderate pace (~75%). Bring the power for those 30-second bits while holding your technique. Last few intervals at r30 should be El Senderino. 

AMRAP 14: 
750m burden carry 
24 v-ups
12 push presses @ 115-pounds
Max step-ups to 20-inch box holding burden bag

22 reps 

Used the 40-pound bag for the burden carry, switching between carrying on my back and shouldering the bag. Distance was one lap around the block which was .47 miles. Kept the push press unbroken but was a challenge. 125 or even 135 would have been a better challenge. For the step-ups held the sandbag with a front/zercher carry. 

Workout 92 - RowErg - Free Energy 
5 rounds of 6:00 work // 2:00 rest
Interval 1: 20 - 20 - 20 - 20 - 20 - 20
Interval 2: 20 - 24 - 20 - 20 - 24 - 20
Interval 3: 20 - 24 - 28 - 20 - 24 - 20
Interval 4: 20 - 24 - 20 - 20 - 24 - 28
Interval 5: 20 - 24 - 28 - 20 - 24 - 28

Focus should be locking into designated stroke rate and allowing the change in rate to dictate any increase in speed. Hold the same intensity at each rate but feel the 'free' energy you get from increasing the rate. 

Workout 97 - RowErg - Define your Priority 
4 minutes @ 22
3 minutes @ 24
2 minutes @ 22
1 minute @ r28 max effort 
5 minute rest
20 steady minutes @ 24 

No rest between the first four intervals - should be ten continuous minutes. Use the first three as a warmup before sending it during the one-minute max effort. For the 20 minute piece, take your average watts from one-minute max effort and divide in half (230 > 115). At the 10 minute mark, bump up 15 watts, then again at the 5 minute, 2.5 minute and finally at the 45 second mark. Note your average watts and total meters for the twenty minute interval. Last 45 seconds were done above 200 watts, peaking at 227.

For Time: 

10 deadlifts @ 225-pounds

50 sit-ups

8 deadlifts @ 225-pounds

40 sit-ups

6 deadlifts @ 225-pounds

30 sit-ups

4 deadlifts @ 225-pounds

20 sit-ups

2 deadlifts @ 225-pounds

10 sit-ups

Used double-overhand grip on the deadlifts and anchored feet under sandbag for the sit-ups. Broke the deadlifts during the round of 10 & 8 to preserve my midline and grip. Maintain a steady pace during the sit-ups and don't allow yourself extra rest just because you are laying on your back. 

Power Intervals 

12x 1:30/rest 1:00
🎯 2k plus 12
🕐 rate 18

DF 105

Focus on technique and maintaining momentum (smooth power with full pressure). Target was just beyond reach during most intervals, especially with a lower drag. Still an important session as rowing efficiently at low rates builds the strength and technique that makes everything else faster, smoother, and more powerful.

Team workout today with Nate, Alan, and Roper from Valley Creek. It was a rainy day so we were forced into the garage. Came up with an idea for rotating stations using the following: 

🚴 Assault Bike
🎒 Sandbag Hold
🚣 Rower
🪵 Plank Hold

The goal: 300 calories on the bike and 5,000 meters on the rower.

How it worked: One guy bikes, one holds the sandbag, one rows, one planks. The second anyone drops the bag or breaks the plank, the meters and calories stop and everyone rotates to the next station. With transitions, this was every bit of 35-40 minutes.  

May 2026 CTC The French Rowdeo 
5:00/2:00r
1:00/1:00r
5:00/2:00r
1:00/1:00r
5:00/done! 

Rolling starts allowed, free rate. Score is the total meters covered during the 17:00 of effort, excluding rest meters.

Took somewhat of a teeter-totter approach. Capped the five minute intervals at r20 and tried to bring consistent power. For the minute sprints, I ramped up to r30 and tried to hold around 2k splits. This would be good to try again without the rate restrictions and see how much whittling can be done. 

Rowing Time Trial 
Warm Up: 
3:00 @ r22 easy
1:00 @ r24 moderate
3:00 @ r22 easy
1:00 @ r28 moderate/hard
3:00 @ r22 easy
1:00 @ r32 hard

Take a minute rest after each 1:00 interval. 

Workout:
4:00 Test - Time Trial - Hard Effort

Strong effort at a comfortable rate. I rowed a rate-capped 1000m a few weeks ago and wanted to see if I could do better. This time I set a goal of 1000m (2mins/500 split). Get faster with each 250m split and empty the tank during that last minute. 

Workout 27 - RowErg - Dingo Power 

Warm Up:

8 Continuous Minutes of Rowing

4 Rounds of increasing power...

1 Minute at 22 / 1 Minute at 24

1 Minute at 22 / 1 Minute at 26

1 Minute at 22 / 1 Minute at 28

1 Minute at 22 / 1 Minute at 30

Workout:

6x :20 work //:20 rest @ r24

6x :20 work //:30 rest @ r26

6x :20 work //:40 rest @ r28

 

Five Minutes of Fun: 

For 5 Minutes, holding a Stroke Rate of 24, complete 5 rounds of...

50 Seconds of Moderate Intensity 

10 Seconds of Maximum Power 

The goal was negative splits during each of the :20 sprint intervals. Had a hiccup with ErgZone setup (#13 🤬), but finished strong—310 avg WATTS on the last round at r28. Loving these short sprints at low drag and chasing big numbers!

Rowing Mixed Intervals 
5x 4 mins / 1 min rest
First 2:30 @ 2k plus 10 @ r24
Last 1:30 @ 2k plus 25 @ r20

We'll be splitting time between our 5k(ish) pacing and an easier pace to help build our base. Strong effort at the end of the week while keeping the drag low. 

Workout 26 - RowErg - Row 500 
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. Drag is going to increase with each segment and should be on the higher end of where you usually are. 
 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24)
30off /10on
25off /15on
20off /20on 
15off /25on
10off /30on
 
Segment 2: (100 Strokes @26)
5 Rounds...
5 strokes to build
10 strokes for power
5 strokes off
 
Segment 3: (200 Strokes @22)
1on /1off, 2on/2off, 3on/3off...10on/10off back down to 1on/1off

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 familiar DarkHorse vid. No warmup and it showed in the first minute at r18. You'll build throughout the first ten minutes, emptying the tank a bit during that last of four minutes at r24 knowing you'll have some recovery coming up. Use that first minute (at 10 min mark) at r18 to recover and then slowly start to build again. The two mins at r22 and final minute at r24 should be 9/10 on the RPE scale. Leave no doubt! 

Row Conditioning

⌛ 20 minutes

🎯 4350m (2:17.9 split)

Rate: 16

DF: 102

Hold r16 for the full 20 minutes. My legs felt a bit tired from pickleball yesterday, so I kept it moderate. Technique was the priority—aimed for a 1:2 drive-to-recovery ratio (count “one” on the drive, “two, three” on the recovery). Consistency and form over speed today. Rowed along with DH vid. Come back to this one in a few weeks and see if you can improve. 

RowErg - Workout 102 
Duration: 30:00 
Rate: 22
Split: 2:19.0

Score: 85.8% 

Use Target Training under games in PM5 monitor. Similar to Darts, you'll set the constant target pace and tempo you want before the game starts. This should be a comfortable Zone 2 row. Perfect score is 100%. 

Rowvember 2025 - Day 4 
Duration: 20 mins
Rate: 22-23 with 10 power strokes every two minutes at varying rates
28/25/16/26/32/22/19/20/34/30
DF 100

Get ready to row non-stop for twenty minutes! We will build stamina and test our strength through consistent rowing...sprinkled with spicy bursts of power. Followed along with this DH video. Try to hold your steady pace around 2:20-2:23 - it can be very easy to fall off a cliff especially after some of those higher stroke rate bursts. Included a 3 min warmup and 90 secs cooldown. 

Workout 44—Opportunity Knocks

Warm Up: 

5 Rounds...

30 Seconds Easy

30 Seconds Powerful

 

Workout:

5 Rounds of 2 Minutes of Work

Each Work Segment 

5 Strokes to Build

10 Strokes at a Powerful Steady Cruise

Easy the remainder of the 2 Minutes

 

5 Rounds of 3 Minutes of Work

Each Work Segment

5 Strokes to Build

5 Strokes at a Powerful Steady Cruise

A Set of Power Burst Strokes

10 Strokes at a Powerful Steady Cruise

Easy the remainder of the 3 Minutes

Wanted to get some easy meters after a few days up at Lindsay's and a lot of time in the car. Only did the first two segments of ATFS #44. Should have just continued with the last 15-minute segment. Screengrab is from the second segment.

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 the sprint start before settling into your target rate (26). Sprint start is initiated with the legs. Dig deep on the final round of each interval and finish strong! 

Row Conditioning 
Row for 20 minutes continuously, as:
1min @ r18
2mins @ r20
3mins @ r22
4mins @ r24
4mins @ r18
3mins @ r20
2mins @ r22
1mins @ r24

Pulled this row from a DH vid. Did not row along with the vid, but I understood the format from having done this previously. Do a little tank emptying during the last minute of the 4 minutes @ r24 knowing you'll have some recovery immediately after. Drag was set to 105. 

Ev. 10 min on the minute for 30 mins
2 min sandbag front hold* @ 100
25 shoulder press @ 95
40 calorie row
*5 burpee penalty if you drop; must accumulate 2 mins

7:06 // 7:21 // 9:00

Was tempted to bail after two rounds but glad I pushed through. Paced myself quite a bit more on the third round, knowing all I had to do was complete the round in 10 mins and I was done. Didn't take any penalties on the sandbag and broke the shoulder press into three sets each round. The press was tougher than I anticipated at this weight, I guess there was some interference with the sandbag hold. 

Row Conditioning 

8/6/4/2 minutes

rest 3 minutes between rounds

🚣‍♂️ 20spm

🎯 150 average watts

Do 20 butterfly abmat sit-ups after each set. Held these at a moderately yet sustainable pace while trying to stay consistent with rate and pace throughout. 

February 2026 CTC: The Mercian Ladder 
Intervals: 1000m, 900m, 800m, ... down to 100m 
Rest: 1 min between each

Kept the pace and rate mostly moderate, but mixed in some power intervals—power 5s or 10s on the minute or every 'x' meters at r26. Took my cues for most intervals from ATFS #81 podcast. Nice sweaty session on a beautiful day out in the garage! 

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)
🎯 4500m (2:13.3 average)

Was short on time this morning and just wanted a quick sweat. This workout delivered. Good push during the last minute at the end to get down below 2K splits. 

Rowing Time Trial 

Warm Up: 

1:00 @20 Easy
2:00 @22 Moderate
3:00 @24 Moderate-Hard
4:00 @24 Hard
3:00 @24 Hard
2:00 @24 Hard
1:00 @24 Easy
Take 1:1 rest between intervals, paddling lightly.
 
Workout:
4:00 Test - Time Trial - Hard Effort

I knew coming in I wanted to do a rate-capped 1000m time trial. Followed along with ATFS #68 podcast for my warmup, keeping the rounds capped at r24 rather than going up to r26. For the TT—get faster throughout on one breath per stroke and tiny circles at the catch.  

Row Intervals 
6 mins start @ r20 👆1-2 spm every min
5 mins start @ r22 👆 1-2 spm every min
4 mins start @ r24 👆 1-2 spm every min
3 mins start @ r26 👆 1-2 spm every min
2 mins start @ r28 👆 1-2 spm every min
1 min hold r30+ for the duration
Rest 1:45 between intervals

This is a DH workout called Rapid Descent.  Aim to get faster with each shorter interval. This was tough and had me breathing heavy throughout. 

Strength
4x4 Bench Press
3x20 Banded Triceps Extension (green rogue band)
185-205-215-225-pounds

Metcon
4 rounds for time of:
Row 500 meters in as few pulls as possible
After each row, perform half the number of GHD sit-ups for each pull taken. For example, if it takes 40 pulls to complete the row, complete 20 GHD sit-ups before starting the next round.
21-20-19-18 sit-ups

Took a minute or so between rounds so I could keep the power output high on the rower. Tried to reduce stroke rate each round while keeping a similar pace. Held all of the GHDs unbroken except for the first round. Happy with the power output at such a low rate/drag combo. 

CrossFit 260418 
5 rounds, each for time, of:
75-foot kettlebell front-rack carry
15 box jump-overs
75-foot kettlebell front-rack carry
Rest 2 minutes after each round.

35-lb kettlebells and a 20-inch box

2:01//1:50//1:50//1:39//1:42

I subbed step-ups to a 20-inch box because of my knees. A better sub would be jumping over a lower obstacle—something 12-16 inches high like the black and yellow tote in the garage which is 15 inches or the 100-pound sandbag. Carry was from garage door up the driveway to the tree in front yard and back. 

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

Legs were smoked from overhead squats yesterday. Nice and easy meters to flush out all the junk. 

CrossFit 260422

Overhead squat 8-8-8-8 reps
Then,
Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups
65-lb barbell and a 2-inch deficit

Strength: 65-75-85-95-pounds
Metcon: 7:54

Warmed up on the rower and then some targeted OHS prep with PVC and empty bar. Was intentionally conservative on the OHS because it has been a while since I did any overhead squatting. Followed the intermediate scaling for the WOD and challenged myself to finish one full round rather than AMRAP 6 as suggested. Keep your gaze and armpits forward while stretching the band like a rubber band. Try not to lean forward and keep the bar in line with your midfoot. Used the blue yoga blocks laid flat for deficit pushups. 

Workout 88 - RowErg - High-Water Mark  
Warm up into Workout
3 X 9 Minute Intervals / 3 Minute Rest 
 
Round 1: Warm Up to understand Format
Round 2: Practice Stroke Rates for Performance 
Round 3: Full Test
 
Format of each Interval:
2 Minutes Easy/Moderate Intensity 
1 Minute Maximum Intensity (Peak Watts) 
6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes.
 
High water mark was 288 WATTS on round 3 during the 1:00 MAX piece (r30). The goal is to generate max watts over the full minute while staying under control and then recover—while still rowing—to be able to hit that again towards the end of the 9:00 interval.

My calves and ankles were sore from jumping rope yesterday and I just wanted to get in a little movement and stretching. Did 10 rounds of 1:00 on/:30 easy on the rower right after a 2+ mile walk. Finished up with a lower body tune-up from Street Parking. 

2 rounds per side of:
30 second low lunge
30 second half split
60 second pigeon
2 minutes of calf smash *use the MWOD Supernova 

2026 CF QF Workout #3
For time:
3 rounds of:
50 single-unders (drag rope)
10 deadlifts, weight 1 (lightest)
2 rounds of:
50 single-unders
10 deadlifts, weight 2
1 round of:
50 single-unders
10 deadlifts, weight 3 (heaviest)
Time cap: 12 minutes

155, 185, 225-pounds

I was moving around 75% effort. Did not put in a warm-up so was managing my heart rate from the start. Took right around 15 minutes to complete, changing my own weights. The volume of singles is more than I have done in some time and the horse stall mat is not the most forgiving for that many little jumps. Still, I was able to keep every set unbroken, sticking with a double-overhand grip for the deadlifts and using a drag rope for the singles.

For Time: 
40 banded sit-ups (red mini band)
200m sandbag carry (100)
40 banded sit-ups

10:53

The sandbag may be carried anyhow (shoulder recommended). Carry was to lamp post outside of 521 North Maryland and back to the garage. I mixed between shoulder carry and bearhug with the sandbag. Took two short breaks on the bag before starting up again. Midline conditioning was a factor and I was not able to string big sets together. 

Workout 98 - You’re the Zest - RowErg
4mins // 3 mins // 2 mins // 1 min // 2 mins // 3 mins // 4 mins

Use the first 4 minute interval as your warmup holding r22 and building in intensity. For the remaining intervals, set units to WATTS and establish your power on the front half of each minute. During the first :30 seconds of each minute you'll row for MAX WATTS @ r24 then you'll back off during the last :30 seconds of each minute while still maintaining r24. Held back too much during the first 3 minute interval, but was around 200 watts for all remaining intervals. 

Workout 20 - RowErg - Four Squared For Power 
As The Flywheel Spins Podcast 
Reaching into the depths of our potential through 16 effective one minute intervals. Hard work pays off...exponentially.

Workout (32 minutes):
16 x 1 minute of work intervals
(1 minute rest in between)
Set 1: 4 intervals @ 22 s/m
Set 2: 4 intervals @ 24 s/m
Set 3: 4 intervals @ 26 s/m
Set 4: 4 intervals @ 28 s/m

We will dial in our comfort with the new stroke rate. The last 3 intervals of each set, we aim to maximize the number of calories we can accumulate in that minute. The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout. (Effort is an 8 or 9 on the RPE scale).

Five rounds, not for time: 

5 deadlifts, increasing weight

15 butterfly abmat sit-ups

Used double overhand grip for the deadlifts, starting at 185 and adding 10 each set to finish at 225-pounds. Was short on time, so no warmup. Would have been better to hold 225 across all five sets. Sit-ups were unbroken—should have stuck with 20 reps each round. 

Rowing Warmup 
Duration: 4-3-2-1 minutes
Rate: 22-24-26-28

Used this a warmup for front squats today. Took a minute rest between each interval.

CrossFit | 260408
Front Squat 3-3-3-3-3

115-135-155-175-185lbs

Look back to 260120 to see your most recent 3-rep front squat. Took the bar from the ground each round-was only limited by my power clean. Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep. Took about 90 seconds between each lift. Next time start heavier.

Workout 55 - RowErg - Pendulum Conundrum 

As The Flywheel Spins Podcast 
9x1:40 on, :20 off (2 minute rest after round 5)
Note: This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:40/20 r...9'.

Once you are nice and warm, you'll then set the damper to your choice and complete the Tabata portion of the workout. My breathing was so ragged during the r28 and r30 work 🥵🥵. For Tabata intervals, choose a damper you want to experiment with. I kept the damper at 1 with a DF of 88 and was pleased with the power I was able to generate. 

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. 

Test - Max Power
3x 20s max power//5mins recovery
2x 13mins recovery @ 55%

386//382//406 WATTS

True power is usually generated within 7-12 seconds, once you go past this stay strong for the duration. Looking for 2 numbers during effort, the MAXIMUM amount of power produced and the AVERAGE amount of power produced. Drag (88) was turned way down for this effort and I am pleased with the power I was able to generate at such a low drag. Goals were 100+ meters each round. 

March 2026 C2CTC 
5000m Row

Legs were sore and I was short on time, so kept this relatively easy. This should be a strictly aerobic session. Feels like a 4–5 out of 10 effort; conversational pace. My goal was to be at or around 23 minutes for this one. 

Workout 51 - RowErg - Feed Your Hunger
This stamina sandwich will fuel your fire.  With two hard efforts to endure on either side of a set of consistent intervals, this is bound to satisfy your craving.
 
Warm Up:
Gradually build in Power
1 Minute @20
1 Minute @22
1 Minute @24
1 Minute @26
 
Workout:
2 Minutes Steady Pace @24
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
2 Minute Rest
8 Rounds of Consistent Hard Effort
45 Seconds Work @26 with 15 Seconds Rest
2 Minutes Rest
2 Minutes Steady Pace* @24
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
*Starting Pace a little more challenging than before

Opened with average warmup pace (2:20) on the first interval and 2:19 for the second. The 'hard' efforts were done around 2:01-2:03. 

Workout 24 - RowErg - Warm Up? Workout? Your Call 
Warmup:
Rate Building Ladder
Every minute increase the stroke rate and in addition gradually build in intensity
Stroke Rates: 16/17/18/19/20/22/24/26/28/30
  
Power 20s
Take the majority of these 6 minutes at an easy pace.  There will be 3 intervals of 20 power strokes taken randomly throughout.  We will hold our stroke rate steady at a 24.
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
2 Minutes Rest
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
Workout:
300m TT

Stroke got longer as time went on and my rate dropped on the back half. Still kept it pretty consistent although I would have liked to rate a bit higher during that last 100m.  

Strength—Bench Press 
75% x5 (191lbs) 190lbs
85% x3 (216lbs) 215lbs
95% x1 plus (242lbs) 240lbs

All reps went up easy. Got two reps on the 95% and failed the third.

Metcon—EMOM 6 for 24 mins
24 S KB box step-ups @ 26lbs
18 bench press @ 115lbs

Split reps on the step-ups. Each round was done in 3 mins or less. Metcon was written with a 400m run after the bench which I did not include. Without the run, should have done as E4MOM for 16 instead.

Workout 32 - RowErg - In Sync 
Warm Up:
10 Rounds of...
45 Seconds of Easy Rowing @22 SPM 

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 on maintaining length when increasing the stroke rate. Don't compromise the order of operations or shorten your stroke just to hit those r30 or r32 strokes. 

Workout 10: In It For Forty Minutes 

40:00 minutes continuous rowing

We’ll start with a rate climb warm-up, gradually building up both your stroke rate and power. The goal is to settle into your “comfort zone” pace—rowing at 24 spm. This is where you’ll spend most of the workout, maintaining a steady effort. Aim for a 5-6 RPE here. You should feel challenged, but able to sustain the pace. Throughout the workout, you’ll hit twelve 30-second intervals at a higher intensity and a faster stroke rate of 28 spm. These bursts are designed to push you into your “threshold zone.” Target an 8.5 RPE. You’ll be working hard, but each interval is short and manageable. The first and last eight minutes are used to warm-up and cooldown with the middle three intervals comprised of the sprints every two minutes. 

CrossFit 260320

Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps

75-85-95-105-110-115-120-125-130-135(1+f)

Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up. Failed the second rep of 135, otherwise everything was going up smooth.

CrossFit 250222
The Other Total

Clean 1 rep
Bench press 1 rep
Overhead squat 1 rep*

Hang Power Clean: 165-175-185(f)
Bench Press: 225-245-255
Front Squat: 175-195-215

Score: 645

Today is a day to find a heavy single in three classic lifts. This workout has been coined as “The Other Total.” You are allowed to warm up and then have three attempts at each lift before moving on. Shoot to find a heavy single for each movement. Scaled the OHS to front squat - I probably lack the mobility to do a proper overhead squat and didn't want to use a heavy day to test that out. Everything felt real good - was slow on the last bench set but fought to complete the rep. Failed my last clean at 185-pounds. Need to turn my elbows over quicker at these heavier weights. Don't be afraid to take the bar in a half-or-quarter squat either so it does not need to travel as far on the way up. 

Workout 4 - RowErg - Short and Spicy

9 x 1:40 steady, :20 power (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

This is a practice of control over your intensity.  Because it is a continuous effort, your intensity needs to support the duration.  As we move through this workout, you are to find a moderate intensity to maintain for the 1:40, high enough to feel challenging, but low enough to be able to push a little harder through several 20 second bursts, to then come right back to your moderate intensity.  Full rest during the 2:00 after round 5. During the :20 power periods, you'll need to row by feel as you won't be able to see rate or split. 

Row Conditioning 
Part 1
8 minute row
22spm @ 2k plus 16
DF = 115
This is about POWER 

Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster
DF = 130
This is about SPEED

Row Power Intervals 
6x 1 mins with 2 mins rest
🎯 2k splits
📉 as low as possible

Sprinkle in some 20-30 second sprints at your target pace during the warmup. The key is in the first 2-5 strokes/rpm - big power with extremely quick recovery. Keep the drive tight and full and stay in control. Use the 2:00 rest periods to gently recover, it's good to move rather than staying fixed. 

Accessory

4x30 banded pull-aparts

3x15 SA banded pulldowns

2x15 HR push-ups

1x15 SA KB bottoms-up press @ 18-poinds (failed after 12 on left arm)

Rowing Intervals 
1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00 - equal work and rest.

Equal work and rest intervals that increase by 30 seconds each time, working up from 1 minute to 4 minutes. Held 5K pace and rate throughout. 

Hang Power Clean 1-1-1-1-1

115-145-175-185(f)-180 pounds

Midline

2x20 Unbroken GHD sit-ups

9 Rounds, OT2M: 

330 meter row 

2K + 8 

2K + 4

2K 

Repeat this cycle three times for a total of nine rounds. 

You'll rest until the 2:00 mark and start the next interval. Get down to target pace within five pulls. Do not exceed targets - the goal of today's session is control and consistency across all intervals. 

Stroke Rate Pyramid 
10-minute intervals with 2 minutes rest between
First Interval: change the rate each minute
r18-20-22-24-26-28-30-26-22-18
Second Interval: first minute light, second minute with pressure
r20-24-28-26-22

This was the fourth workout in Skeleton Challenge C2 podcast. Woke up with sore legs and kept the pacing on the moderate side, especially during the first interval. 

CrossFit 260310
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double-unders*
20 seconds of rest

Subbed assault bike cals for doubles. Used 44-pound kettlebells and did SA push press, alternating arms each round. Was sucking wind by the third round. Nowhere to really catch your breath here. 

176 total reps 

push press: 17-13-16-11
deadlifts: 22-20-21-19 
assault bike: 10-9-9-9

Workout 68 - RowErg - Ready to Rip
Warm Up: 
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 Easy
Take 1:1 rest between intervals, paddling lightly.
 
Workout:
4:00 Test - Time Trial - Hard Effort

The time trial will be at a sub-max effort. Didn't have the push in my legs to really make this one hurt. 

Finisher
5:00 AMRAP
5 Front Plate Raises
10 Plate Bicep Curls
5 Plate Presses 

Held 25# plate and finished six full plus 4 front raises.  

Bambi 
Run 300m*
-then-
21-15-9 reps of 
GHD sit-ups
AAB cals
-then-
Run 300m

Ever wonder how Bambi felt his first time on ice? If you haven't you'll surely know after this one. Subbed 1000m rows for the runs, but these were held at a easy-to-moderate pace. A better sub would be HARD 500m sprints at the start and finish after your legs are nice and toasty. Used Rogue GHD and Assault Bike Elite.

Strength
Bench Press 3x2 
SA Banded Triceps Pushdowns (12 each arm)

205-225-235 pounds 

The 235-pound bar was slow, but both lifts went up successfully. 

Rowing Intervals 

Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v2000m/3:00r...
2000m
3:00 rest
1500m 
3:00 rest
1000m
3:00 rest
500m 
3:00 rest
*20 abmat butterfly situps between rounds

Kept this as a chill recovery effort out in the garage at the end of the day. Sit-ups were unbroken.