Erg Wars Event #3
1 minute on
Rest 3 minutes
6 minutes on
Rest 3 minutes
1 minute on

Score A - Interval 2 (1433m)

Score B - Overall (1994m)

Increased the drag with each subsequent interval. Was happy with the sprints, although I started to fade in both intervals during the last :20 seconds. Would have liked to crack the 2000m mark 😕

Row Conditioning 

4-3-2-1 minutes 

1:30 rest between each

26-26-28-34 stroke rate

Pace: start at 2k plus 10 and get faster

Drag: 118

Whoops! I messed up the programming and set the final interval to four minutes, causing the screenshot to look a bit weird. Put in a good warmup, working to r34 for a couple of 30-second intervals.  At such a high rate, you need to shorten your stroke and keep the body moving from 11 to 1. 

Rowing Intervals 
6:00 // 3:00 // 3:00 // 1:00 // 1:00 // 1:00
2:00 rest between each 

Use the 6:00 interval to warmup, gradually building to working pace and rate. Push hard on the 3:00 intervals, but leave something in the tank for the 1:00 sprints. The plan was to hold 2K pace for the first minute, go H.A.M. on the second, and hold on to 2K for the last minute. 

21 Calories AFAP 
18 Calories AFAP 
15 Calories AFAP
**Midline Work**
21 Calories AFAP 
18 Calories AFAP 
15 Calories AFAP

Midline Work:

• 45-second plank hold
• 30 sit-ups
• 15 v-ups
• 30 russian twists
• 45-second plank hold

Men’s VC workout with David and Matt. David and I rotated on the rower while Matt opted for the assault bike. Get your heart rate up, trash your midline, and then hold on to your heart and lungs for dear life. Try to match or exceed the pace set on the initial round of sprints on the way back. 

Crossfit // Tuesday 230606 
Complete as much as possible in 10 minutes of:

5 strict handstand push-ups
20 pulls on the rower for max calories

18-19-19-18 calories

I wasn't sure where to set the damper for this one - ended up at 125 DF which is slightly higher than normal for me. Tried to make each stroke as long as possible, reaching all the way up on the finish and letting the flywheel spin a bit before going starting the recovery phase. Warmed up with DH 10-min build. 

9x2:20 on / 1:20 rest 
Intervals 1/4/7 - Row 275m then max db snatch (35#)
Intervals 2/5/8 - Row 275m then max sit-ups
Intervals 3/6/9 - Row 275m then max step-ups (20")

🎯 2k plus 4-5 seconds

Warmed up with DH 10-minute build before hitting this piece. Hit 20 reps for each in the first three intervals, then fell off slightly to between 15-18 each round the rest of the way. Fun workout that got me sweaty this morning. 

Part 1- 

10 mins for QUALITY

12 alternating lunges

16 one-arm bench press @ 40lbs

20 dead bug kick-outs

Part 2-

3/3/3/2/2/1 min on 

2 mins rest between each

3s at 24spm, 2k plus 12

2s at 26spm, get faster

1 at 34spm, let it rip! 

While the focus was on QUALITY for the first part, that doesn't mean you can't challenge yourself with weight. Sling the sandbag over your shoulder for the lunges and grab a 50-pound DB (at least) for the bench press. The row was dirty! I thought I'd be a little faster on the minute interval, but I don't spend alot of time on speed work at high rates anymore. 1:40/500m puts you at 300m for the 1:00 TT. 

Anaerobic Intervals 
6min @ r26
4min @ r30
2min @ r34
1min @ r38
Rest 3mins between intervals
DF 115

Make sure you are putting in a proper warm-up and cool-down with this effort. Try not to let your power fluctuate as your stroke rates change, instead let the rate control your speed. The rower at the Y has a mat under the front and back feet and it felt a little wonky at the higher rates. As a result I wasn't able to push as hard as I'd like on either of the final two intervals. That 1min interval should be at or around 300m, Would have preferred to take up the mats and allow the rower to slide forward a bit on those last two intervals. 

Interval Variables 
1600m warm up
60secs-50secs-40secs-30secs-20secs-10secs 
Rest 90secs
10secs-20secs-30secs-40secs-50secs-60secs
*1:1 work/rest 

Repeated hard efforts with a goal of getting faster throughout. No rate or pace guidelines - just let it rip! The way back up the ladder was fire 🔥🧨😅!! 

Timed Intervals 
6/3/3/1/1/1 minutes each
2:00 rest between each interval

DF 119

The focus today is on the 1:00 sprints. Use the 'longer' intervals to get nice and warm and then leave no doubt on each sprint. A 2:1 rest:work interval should allow for almost full recovery between sprints.

Row Conditioning 
10 mins/1 min/10 mins/1 min

Rest 3:00 between each
⏱️ 10:00
Rate: 22
🎯 2K plus 16
⏱️ 1:00
Rate: Open
🎯 2K minus 8
DF 121

Row Conditioning 
4-3-2-1 minutes 
1:30 rest between each
26-26-28-34 stroke rate

Pace: start at 2k plus 10 and get faster
Drag: 122

Looking back to the last time I tried this, I should have set my targets a bit faster although that was done on my machine at home instead of the WCY. 

Strength

10 minutes to a heavy clean and jerk

Best lift was 185-pounds

Rowmania 2022 Event #4 - Banana Split 
Row 500m
Zero rest
Row 1 minute
1 minute rest
Row 500m

Score A: First 500m (2:00.1)
Score B: 1 minute distance (265m)
Score C: Last 500m (1:55.3)

DF 116

Warmed up with DH 10-minute build. Was a little conservative on the first 500m, not knowing how it would affect the minute sprint. If I try this again, do it at home (instead of the Y) and turn the drag up to around 130-135. 

Complete 10 rounds: 
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.

2740 meters rowed
Stroke Rate: Open
🎯: 20 calories per minute
DF: 128

Hit the target on all but the first interval. Need to keep these at 1:50/500m or below with 1200+ cal/hr pace. I rarely spend time at this high of a rate, but I needed to be at 'race rates' to hit the calories target. Similar to “shifting up” in a car, when we increase our stroke rate we open ourselves up to faster splits without blowing our engines.

Row Series VIII - Event 1
Four Minutes and a Funeral
Row 1 Minute
No Rest
Row 3 Minutes

Scores: 
1A: Distance covered in 1 minute
1B: Total distance

I slowed down too much after the first minute sprint. Next time out try to settle into your 2K pace after the initial sprint. This is only a four-minute ride. 

On The Concept2 Rower: 
5 minutes
1 minute
5 minutes
1 minute
5 minutes

Rest 2 minutes between each piece

Pacing: 5 mins @20 SPM, 1 min @30 SPM

Switch between sustainable pacing, a quick rest and a quick burst. If you hit this workout well the 2 minute rest will feel short but manageable and you should be able to maintain your 5 minute pacing three times over. Was late picking up the handle on my second sprint and it took :12 to get up to my pace. These need to be faster. A good goal would be 2:05 and 1:50 for the 5 and 1 minute rounds. Drag was 104 - bump up to 120 or so next time out. 

ENDURANCE | WEEK 17 | 04/18/2021 
Row Version 
3 Rounds
Each Round Is:
3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)
Rest 3 Min after the 1 Min Sprint (13:00-16:00)
"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.
SPRINT is 90% effort.
 
SCORE: 7096 meters

DRAG: 111

On The Concept2 Rower: 

5 minutes
1 minute
5 minutes
1 minute
5 minutes
Rest 2 minutes between each piece
Pacing: 5 mins @20 SPM, 1 min @30 SPM

Today we are looking at a 5, 1, 5, 1 and 5 minute effort with 2 minutes rest between each piece. For the 5 minute pieces, choose a pace that is challenging but sustainable. Those 1 minute pieces are going to be rate controlled sprints, stay within the allotted stroke rate. Switch between sustainable pacing, a quick rest and a quick burst. If you hit this workout well the 2 minute rest will feel short but manageable and you should be able to maintain your 5 minute pacing three times over. Drag was 112.

Complete 9 rounds:

Row for 1 minute, rest for 2 minutes.

*Alternate between 3 different damper settings 

*3 minutes at normal setting, 3 minutes at normal setting+1, final 3 minutes at normal setting+2

*Each interval should be done at a speed that is 80-85% of your 500m PB (tried to hold 1:50.0 or lower each interval)

Notes: The idea here is that in a 500 you can push your DF a little higher and get some benefit that might be counterproductive in a 2000.  After rereading this workout, I was supposed to alternate between each of the three different damper settings three times. Used the rower in the cardio room at Jennersville Y. 

Damper / DF	Pace	Distance
Normal (@6/116)	01:50.2	272m
	01:47.9	278m
	01:49.0	275m
Normal+1 (@7/130)	01:47.1	280m
	01:49.4	274m
	01:50.7	271m
Normal+2 (@8/143)	01:49.0	275m
	01:48.3	277m
	01:49.0	275m