CrossFit 260304 

Back Squat 8-8-8-8-8 reps

115-135-145-155 pounds

Opted for front squats this morning. Put in solid warmup on the rower and 10 sumo, 10 narrow and 10 standard air squats before jumping in. Only did four sets because I had to 💩 but weights were going up smoothly. Look back at recent 5-rep front squat days to get an idea of your capacity. 

World Rowing Series 2025 Challenge 2: Yin-Yang

3 minutes at r30 or above

1 minute rest

3 minutes at r15 or below

Score: 1360 (20m penalty) 

Your goal is to row as far as you can each interval but secondary aim is to row the same distance for each interval. Your score is the total distance minus 5 meters for each meter difference between the two intervals. Turned the damper all the way down to 1. Good power output at this drag but ultimately splits will only go so low with the drag at 70.

7 Rounds 
12-calorie assault bike
10 ghd sit-ups to parallel
100-foot kb carry @ 35lbs
Rest 1 minute between rounds

Warmed up on the rower to get the heart rate elevated slightly. The goal is to complete each set as quickly as possible. While the bike was not a sprint, I held 65-70 rpms and was finished in under 50 seconds each round. This allowed me to hop right on the GHD and the weight was light enough on the carries that I was able to pick up the KB quickly following the sit-ups. Was able to consistently finish each round around 2:10. 

Workout 36 - The Calm 

3 Minute Interval

Steady @24 Easy
1 Minute Rest
3 Minute Interval
Steady @26 Moderate
1 Minute Rest
3 Minute Interval 

3 Rounds 45 Seconds @24 then 15 Seconds @26
1 Minute Rest
3 Minute Interval 
Steady @26 Moderate
 
You are now ready for The Storm...I set up for a 500m TT. Hit the wall hard with about 150m to go and quit. Fight through it and increase your rate to finish strong. 

Row Conditioning 
4x 3:00 work // 2:00 rest
r18/20/22/24

This was a great recovery session with a nice push at the end. Played PB this morning at the park and wanted to use this session to get a little warm so I was pliable for stretching afterwards. Continued to paddle lightly during the rest periods. 

Workout 34 - RowErg - Counter Clockwise 
Warm Up: 
3 Minutes Easy @24
2 Minutes Moderate @24
1 Minute with Power Strokes @24
 
Workout: 
12 Minute Interval @24 SPM
First Minute take 2 Power Strokes 
Every Minute thereafter, add 2 additional Power Strokes
 
2 Minute REST
 
12 Minute Interval @24 SPM
First Minute take 24 Power Strokes
Every Minute thereafter, subtract 2 Power Strokes

Felt strong out in the garage this morning even with my midline smoked from yesterday. My target for the power strokes was sub-2:10. Very happy that I was able to hold the same distance on back half as front half. 

Pyramid Training 
4:00 @ r20
3:00 @ r24
2:00 @ r28
1:00 @ r32
0:30 @ r36
Rest 1:00 between each

Use the average watts from each of the :30 second intervals in your warmup piece as your targets. Felt solid during the warmup and was happy to challenge myself with these higher rates.

Workout 13: Be The Rabbit 
Warm Up 
1:00 Easy (settle into rate 24)
3:00 Easy 
2:00 Moderate 
1:00 Hard 
2:00 Moderate
3:00 Easy

Segment 1:  6 rounds of :45 sprint @ r24 // 1:15 light paddle between 
3 MIN BREAK
Segment 2:  6x :45 sprint @ r24 // 1:15 light paddle between 

The focus of this workout is to match or beat our effort from the first segment during the second segment. Set the units to WATTS - goal should be to keep all rounds at 200+ WATTS and get faster each round. 

Row Intervals 
20 Rounds 

30 seconds on / 45 seconds off
Rate: Open
🎯: 105% 

DF 123

Go by feel today as you have already completed some demanding sessions this week. Put in a good warmup before tackling this effort out in the garage. I haven't done much sprinting recently and it felt good to just move fast without too much concern over my times. Need a bit more consistency though - too many rounds that fell short of the intended target. 

Interval Time 
5 x 2 mins @ 105% of 2K
Rest 3 mins between each

Big power output, reduced reps to ensure the power stays high. Missed the start by a few seconds on my fourth interval, otherwise these were all on target. Don't be afraid to turn the drag up a bit when sprinting at this distance. Warmed up with 10 min walk on the Woodway Curve treadmill. 

Row Conditioning 
12x 50 sec on 50 sec off
Intervals 1-4: 28spm @ 2k plus 2
Intervals 1-4: 30spm @ 2k 
Intervals 1-4: 32-34spm @ below 2k pace

Was pretty sore waking up this morning after yesterday's deadlifts and holds so wanted to do something shorter in duration. Would like to see more consistency here across the first eight intervals before sending it on the last four.