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.