Rowing
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

With the super high temps this week, I want to be mindful of pushing too hard. Kept these at r18 and held a moderate intensity. A good target today would be 2k plus 20 (2:16.7), especially with the longer rest periods. 

Rowvember 2025 Day 14
2 Rounds
1000m @ r18 (2k plus 20)
1000m @ r16 (2k plus 22)
1000m @ r20 (2k plus 18)
Rest 2:00 after first round

Some low rate rowing out in the garage on a hot and humid afternoon. Low rates reward patience and connection more than anything else. The cue I kept coming back to today—pour water, don't splash it. Constant flow through every part of the stroke. No pausing at the finish. No rushing the catch. Just one smooth continuous movement, over and over. Did not bother with the pace targets today.

Row Series X - Event 2 - No Time To Die 
Row 6000m
600m splits
No Rest

Scores: 
2A: Fastest 600m (2:35.2 #9)
2B: Slowest 600m (2:43.6 #1)

Rowed along with ATFS podcast episode #19 to keep me engaged as motivation was lacking. The format there is to alternate between recovery at r20, tempo at r24 and rhythm at r28 so each 600m split was a little different. 

Workout 69 - RowErg - Your 24
Warm Up:
2 Minutes Easy @22 then,
10 Minutes Easy @24

At the top of each Minute, Row 10 Hard Strokes @24
 
Workout:
Five 4 Minute Intervals
Row 350m @24 Hard
Recovery Row @24 to finish the interval
No Rest between Intervals 

Was between 1:58 and 2:05 for the HARD portions. RECOVERY was just that, kept things low and slow. The only objective was to hold a 24 stroke rate. Define your endpoints at the catch and the drive.

CrossFit 2606623

Deadlift 5-5-5-5-5 reps 

205-225-235-255-270-pounds

Heavy day. Good day. Back on Jan 6 I pulled 245x5 and left some in the tank. Today the goal was 265+. Hit 270 on the last set…and then lost count of my reps like an absolute genius and let go of the bar after only 4 reps. Still 270 moved multiple times—and felt strong throughout. Used a ouble overhand grip.

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. Set the monitor to race my effort from Jan 7 and worked to stay on pace through the first 29 minutes before opening it up for the final 60 seconds. Boring? Maybe. Effective? Absolutely.

2026 World Rowing Virtual Series 
MAY — CHALLENGE 2: Casino Royale
Row 777m x3 🎰🎰🎰

Rest 1 minute between

Overall Time [9:45.4]

Number of Strokes Interval #2 (fewer is better) [41 strokes]

Peak Watts Interval #3 [397 WATTS]

Three intervals, three chances to shine. One for speed, one for efficiency and one for pure power. Think you’ve got the luck (and legs) to take it on? This was TOUGH! Was disappointed at PEAK WATTS on the third interval, damper needs to be higher than 112. Three attempts to crack 400 watts on that final interval. Five strokes at full send at 700m to go. Again at 400m. Emptied the tank for the last 75m. 

CrossFit | 210907 

Shoulder press 5-5-5-5-5 reps

115-135-145-150-155(4)

Athlete has the option to build to a heavy weight and hold across all sets or build throughout to a heavy 5RM. Was only able to gut out four reps on the last set. Put in almost no warmup and it showed. I also did not give myself enough rest between sets. Take a full three minutes to fully recover. Bar was taken from the floor each round. Photo is from final set at 155-pounds.

2026 World Rowing Virtual Series 
JUNE — CHALLENGE 2: Cheops
10 × 1 minute (20 seconds rest)

1️⃣ 12–13 spm 6️⃣ 22–23 spm

2️⃣ 14–15 spm 7️⃣ 24–25 spm

3️⃣ 16–17 spm 8️⃣ 26–27 spm

4️⃣ 18–19 spm 9️⃣ 28–29 spm

5️⃣ 20–21 spm ⭐ 🔟 30–31 spm ⭐

Scoring: Overall distance + distance in the 5th interval + distance in the 10th interval (2401m/250m/272m)

Rolling starts allowed, but not utilized today. Build throughout, but push for max meters during each interval. 

2026 World Rowing Virtual Series 

June—Challenge 1: Miles Apart

3218-meter row (2 miles)

Score: Overall time and middle mile split.

The middle mile is where this race is really won or lost. It strips away the adrenaline of the opening strokes and the grit of the final push — that last desperate dig when you know the finish line is coming. What's left is the mile where tactics can't save you. No burst, no sprint, no tricks. Just honest, sustained effort that exposes your true aerobic capacity and pacing discipline. I held around 5K pace throughout with a deliberate bump in the middle to protect that split. Simple in theory. Brutal in practice.

2026 World Rowing Virtual Series 

APRIL — CHALLENGE 1: PowErg

The format is simple. The suffering is not.

4 intervals. 30 seconds rest. Zero mercy.

3 min on → 30 sec rest

2 min on → 30 sec rest

1 min → 30 sec rest

30 sec on — leave it ALL on the machine

Score: Total distance + max watts on that final 30-second interval (1649 meters and 402 WATTS)

A pure test of engine and execution. Four hard intervals. Just 30 seconds rest. Full rest after the one-minute interval—flywheel must come to a complete halt. The 402 WATTS equates to a 1:35.5 pace—not too shabby with the drag set to just 108. 

'Everything is Equal' 
15 rounds of:
1 min work 1 min rest
Rounds 1-14 26 SPM aim to achieve EXACTLY the same meterage each round.
Round 15 30+SPM MAX distance effort.

Followed along with DH vid. You have to be able to hold whatever you do on the first round for every round so don't come out too hot. Set my target at 240m after the first interval (2:05.0 pace). No holds barred on the last round with goal of 275m. 

500m Row

15 AbMat Butterfly Sit-Ups

15 Russian KB Swings @ 53 lbs

— 5 Rounds for Time —

22:45

Every movement is talking to the same neighborhood—hamstrings, glutes, low back, core and by the end of the third round, the whole block is on fire. The row will punish you if you come out too hot. Long, efficient strokes. Let the machine work. The sit-ups are the active recovery you don't realize you need. The swings are the exclamation point on every round. Hinge hard, snap the hips, let the bell float. No muscling it up. This one sneaks up on you. Rounds one and two feel like a conversation. Round four feels like a confession. Walk yourself to the redline — but don't cross it. Keep moving. No standing around. Transitions matter here.

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. During the second interval, your ratio is going to change from the first minute to the next. Your drive speed will increase to apply more power which means you'll need to slow down your recovery to hold the prescribed rate. PRESS the legs to extension, don't just FLOP them to extension. 

Skeleton Crew Challenge Day 1 
RowErg
9:00 steady interval
Increase rate OT3M (20, 22 & 24)
3 rounds of 3:00 work // 2:00 rest
r24 across all intervals with increasing power
9 rounds of 1:00 work/ 1:00 rest
r26 across all intervals - maintain or increase power

Steady effort before church this morning. Tried to maintain negative splits on the one-minute intervals, but should start a little faster. 

Workout 11 - RowErg - The Rhythm Within 
Warm Up  
5 Rounds of 3 Minute Intervals with 20 Second Rest 
 
Interval 1 - 3 Minute steady state low intensity @ 24
Interval 2 - @24*
Interval 3 - @22*
Interval 4 - @24*
Interval 5 - @26*
*(1min light, 1min moderate, 1min high intensity)
 
Workout 
9 Rounds of 1:40 Minute Intervals with 20 Second Rest
 
Interval 1 - @28
Interval 2 - @26
Interval 3 - @24
Interval 4 - @22
Interval 5 - @20
Interval 6 - @22
Interval 7 - @24
Interval 8 - @26
Interval 9 - @28

The goal is to match the calorie output you achieved in Interval 1 for each subsequent round. Aim for a moderate-to-high effort as you'll have to repeat eight more times with very little rest between intervals. This was done around 5K splits, but a 2:05 pace puts you at 400m per interval. 

Workout 42 - RowErg - Hindsight 
Hindsight is 20/20. We head towards 20 Minutes of work at a 20 Stroke Rate.  In the first interval, leave yourself some room to make two jumps (measured in watts) from easy to hard. Set the monitor to view force curve. 
 
Two 10 Minute intervals @20 with 3 Minutes Rest in Between
1st Interval: 3 Minutes Easy, 4 Minutes Moderate, 3 Minutes Hard
2nd Interval: 3 Minutes Moderate, 4 Minutes Hard, 3 Minutes Moderate

My graph looked most like the third image—needs more leg drive.

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.