3,2,1...Go! - ErgZone Challenge S2E1 
321m @ r20
Score: Average Pace
DF 98

Warmed up for around 20 minutes before hitting this piece. Was very happy with this effort, especially at a low rate and such a low drag. Focus on an explosive, immediate leg drive at the catch, maintaining a strong, rigid core, and a slow, controlled recovery.

 Row Time Trial 
⏱️ 1:00
🎯 300m 
⚡ 349 (peak) 328 (average)

Warmed up for 16 minutes before hitting the 1:00 TT. Everything above the 1:00 interval was part of the warmup. Drag needs to be higher for that minute sprint. A minute sprint is all about how long you can hold an uncomfortable rate/pace -- shorten your stroke and focus on keeping that rate up! 

Workout 12 - RowErg - Can You Hang?
5 Min Interval @ Moderate Pace (X*)
2 Min REST
4 Min Interval @ Calculated Goal (X-5)
1 Min REST
3 Min Interval @ Calculated Goal (X-10)
1 Min REST
2 Min Interval @ Calculated Goal (X-15)
1 Min REST
1 Min Interval @ Calculated Goal (X-20)
 
*X represents your average split for the duration of the 5 minute interval. Your goals for the remainder of the intervals will be based off of this average split. Hold your stroke rate between 24 and 28. Be aggressive with your pacing. Breathing was tough, especially in the cold garage. 

15 Rounds of:

5 Bench Press…135

5 Power Clean…115

10 cal Run*

Pulled this from CrossFit Explode archives. Fast walk (5+ mph) on the Woodway Curve treadmill. The calories were ticking by faster than expected, so I bumped up to 15 calories per round. For the last two rounds, someone jumped on the treadmill, so I switched to the SkiErg for 8 calories instead. The weights felt manageable throughout—never in doubt—but don’t underestimate the volume: you’ll hit 75 reps of each lift by the end. This workout is a grind, so pace yourself and focus on consistent movement. 

Began a workout of 50.40.30 calories on SkiErg and RowErg, but my arms were smoked after round of 50 cals and I bailed during that second Ski. Muscular endurance for the SkiErg is definitely not there. Next time out  

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 28 - RowErg - The Escalator 
As The Flywheel Spins Podcast 
11 Minute Interval (Steady State @22 Rate, building to @24, adding Power Strokes)
9 Minute Interval (9 x 50 sec Easy, 10 sec Power)
7 Min Interval (7 x 40 sec Easy, 20 sec Power)
5 Minute Interval (5 x 30 sec Easy, 30 sec Power)
3 Minute Interval (3 x 20 sec Easy, 40 sec Power)
1 Minute Interval (1 x 10 sec Easy, 50 sec Power)
1 Minute Rest Between Intervals

Focus was on the change in ratio at r24 between 'easy' and 'power' - drive speed is faster and recovery slows down - it is no longer a 1:1, instead closer to 1:2. It can be tempting to get lazy during the 'easy' intervals - don't let the rate slip and keep your pace below 2:30. Held the 'power' intervals a nudge faster than 5K pace. 

Total Distance: 7757 meters
DF: 101

20 Minute Recovery Row 
Time: 20 minutes
Rate: 20-21
DF: 93

Went into the garage cold at 530P and just wanted to log some easy meters. Watched The Five while not really paying attention to my split. 

CrossFit 251007 

50 back extensions
1000-meter row
25 back extensions
500-meter row

11:04.1

Get ready to find your posterior chain muscles today. On each row — especially the final one — don’t hold anything back. Push the pace faster than you want to. 

CrossFit 260207 
Split jerk 3-3-3-1-1-1-1 reps
3s: 145-165-175
5s: 185-195-205-215(f)

Today is an opportunity to go heavy on a lift we don't see too often. Increase the loading in the warm-up to something challenging and start there. I made the lift at 215, but had to push to lock out when I caught the bar in the split position. Elbows should be out slightly in front of the bar. 

Row Conditioning 
3x3mins // rest 1min 

rate 24-26
2k plus 14; get faster 
then,
300m for time

Low drag, high rate sprint to close things out - very happy with this time. 

The Perfect PM Memory Screen 
5 sets of 500m // 2 mins rest

The catch here is that all intervals need to be at the same pace and rate to create what is considered a *perfect* screen. Set my goals after finishing the first interval. Just missed that perfect screen, but was pleased with this power output at low rate and low drag. Continue to paddle lightly during rest periods.

CrossFit 260204 

30-24-18 reps

Banded Good Mornings

AbMat Sit-ups

Row Calories

This should be a bit of a sprint. Do your best to keep the midline work unbroken and push the pace a bit on the row. Used the green band for the good mornings. Came out too conservative the first two rounds on the rower - everything should be around a 2:00 or faster split. 

Mid Rowing Intervals 
1000m @ 5k pace | Rest 1:30
1000m @ 5k pace | Rest 2:00
1000m @ 5k pace | Rest 2:30
500m @ 2k pace | Rest 1:00
500m @ 1k pace | done! 

No rate specifications. Big screwup on the second interval where I pulled up early and the monitor stopped with 1 meter to go 🤬 which bumped up my split time. That second 500 was torture - legs were so heavy and I hit the wall with about 100m to go. Fight through it and keep the lean and swing and try to increase your rate. 

World Rowing Series 2025 Challenge 1: Podium Power 
Row 213 meters as fast as possible 

Score: 42.2 seconds

No restrictions on rate or drag. Warmed up for about 20 minutes then turned the drag up a bit and got after it. Would have loved to come in at 40 seconds or faster but happy with this effort. Average rate was 33spm–shorten your stroke a bit to push your rate up even higher for an all-out sprint. 

Deadlift 
5-5-5-5-5
*Should be touch and go
*Posture and position always govern load

*Start at 65% of 1RM and increase with each set

Warmed up with 5 mins on the SkiErg - one min at each rate (r33-35-37-35-33) followed by 20 Frankenstein to SL Toe Touch. While I can close my eyes and find any rate on the rower, I found this to be much more of a challenge on the SkiErg. Found I was unable to hold for more than a few strokes at a time without going up or down in rate. Used the Rogue trap bar with high handles for deadlifts. Finished with a good number, but not much different than what I have been able to hit with standard bar or low handles.