Warmup: DH 10-minute build (2166m) 

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: 12:31.0
Score: 13,730 (15,000 is perfect score) 
Distance: 2802m 

CrossFit 220814 

Bench Press 5-5-3-3-3-1-1-1-1 reps 

5s: 155 & 185 pounds

3s: 195-205-215 pounds

Singles: 225-235-245-250(f) pounds

Max output followed by long rest, work up to a near max effort. The 245-pound bar was a struggle and took everything I had to make the lift. As a result, I couldn't even get the 250# bar off my chest. Warmed up on the rower with a moderate effort.

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
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).

Use Just Row and don't reset the monitor between intervals. Total distance includes warmup and cooldown.

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

Nice, easy recovery meters on a 20-degree day in the garage. Set the drag to 115 and let my legs carry me through this one. 

Row Power Intervals 
10x 250m // 1:00 rest
🎯 60 seconds or less
Rate: 22 
DF 113

Warmup with some skill work (pick drill) then slowly build in rate across the 2k before hitting the main session. You'll do 10 intervals of 250m at r22 -- these won't be max efforts due to the low rate, but they are high effort with a slow recovery in between each stroke. Sit tall through the stroke, feel the drive in your legs. Don't start too fast and aim for consistent splits. 

CrossFit 260121 
Every minute on the minute for 8 minutes:
2 shoulder presses
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.

125-135-145-155 pounds

Then,
4 rounds for time of:
400-meter run*
12 shoulder presses

13:05 @ 80-pounds 

Subbed out 500m rows for the runs. Take the bar from the rack on the EMOM and build to a heavy double. Big breath in, hold it and brace your midline before the press. Slow breath out as you go overhead. Focus on smooth, excellent technique on the rower and hold a pace that allows you to pick the barbell up right away and keep the presses unbroken. 

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)

Used this a warmup for front squats today. Was interrupted with about seven minutes to go but got back on track quickly and tried to finish strong. 

CrossFit | 260120
Front Squat 3-3-3-3-3

135-155-165-175-185lbs

Take the bar from the rack, working up to a challenging load for 3 reps. Probably could have gone heavier, but happy with this number and being able to squat pain-free with my knee. 

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.