Workout 23 - RowErg - Dare I Say Damper Change? 
As The Flywheel Spins Podcast 

Workout:
3 Min Interval
1 Min @20, 1 Min @24, 1 Min @28
30 Sec REST
*Each interval change damper as follows: 3, 7, 1, 9 & 5
*DF at each damper setting:
3 @ 93; 7 @ 159; 1 @ 82; 9 @ 190; 5 @ 120 

The rower needs to be cleaned in a bad way - even with the damper at 9, the drag was only 137. This would be a better workout to perform on a clean machine in the garage. Last interval was a cooldown at 20spm. Didn't have the push in my legs after yesterday's front squats. 

Midline

5X 12+:10 seconds Hollow Rocks + Hollow Hold

Row Intervals 

3 Rounds:

3:00 / 2:00 / 1:00 intervals

Rest: 1:30 between reps, 3:00 between sets

🎯 75% → 85% → 95%

As written, the plan was to bump up the 3:00 interval by 10% every set, but honestly, I was dreading that last 3:00 at 95%! Ended up holding steady at my target pace from round one—sometimes consistency wins over pushing too hard.

Midline

5x 12+:10 seconds Hollow Rocks + Hollow Hold

Rowvember Day 6
5x 1000 meters // 2 mins rest between
Goal is negative splits throughout (drop split by :02 each interval). Normally, I'd row these intervals around my 5K pace. Started at 5K plus 4 so I'd have two intervals on either side of 5K pace. Starting conservatively was 🔑

Midline
5X12+0:10 Hollow Rocks + Hollow Hold 

mobility 

Child's Pose w/ Shoulders
Standing Calf Stretch - Wall Facing
Anterior Banded Hip Distraction 
Lateral Banded Hip Distraction 
Ankle Mobility Rocker
Hip and Ankle Paleo Chair w/ bumper
Up and Down Paleo Chair w/ bumper
Seated Scap Wall Slide
World's Greatest Stretch
Cat/Cow
Down Dog
Child's Pose w/ Shoulders

midline
3 rounds w/ 1 min rest between
30 russian twists
12+0:12 hollow rocks+hollow hold

steady state active recovery
15 minute row
turn the drag way down and hold a low rate, but try to get faster with each 3 minute split

Row Conditioning 
12//9//6//3 minutes
2:30 rest between each interval
12min @ r20 
9min @ r22
6min @ r24
3min @ r26

Pace: Start at 2k plus 16 for r20 effort. Increase split by 3/4/5 seconds for each rate change. Start at 2:12.5 and last interval done at 2:00.5. 

I didn't have it in me after Saturday's max effort. I was already behind the target pace through the first two intervals and knew the final two wouldn't be any better so I bailed halfway through and attempted February's ErgZone challenge. 

ErgZone Challenge #9 - Power 10
1 minute
10 strokes 

Two scores:
Max meters 
Max watts

Rules: You only have 10 strokes. More than that will invalidate your result. Don't end the workout before the 1-minute finishes, it will invalidate your result. 
Tried this twice - turned the damper down to 1 so the fan would run between strokes accumulating meters. 

Midline
5x 12+:10 seconds Hollow Rocks + Hollow Hold

Workout 81 - RowErg - The Brave, The Mighty and The Wise 

6x 4mins // 1 min rest

Interval 1: Warmup

Interval 2: Power 5 @ top of each minute

Interval 3: Power 10 @ top of each minute

Interval 4: Full Power

Interval 5: Power 10 @ top of each minute

Interval 6: Power 5 @ top of each minute

Interval 7: Cooldown

Midline

2 rounds, not for time:

10 hollow rocks, 10 second hollow hold, 10 alt. v-ups, 10 second hollow hold

Crossfit | 220312 
3 rounds for time of:
Row 500 meters
21 hang power snatches @ 65lbs

14:40

This is meant to be a light weight for the hang power snatch. This is going to test your grip so try to keep your grip loose on the rower. Hold onto the bar and complete the snatches in two sets. 

Midline

2 rounds, not for time:

10 hollow rocks, 10 second hollow hold, 10 alt. v-ups, 10 second hollow hold

Midline work was done prior to metcon.

Workout 97 - RowErg - Define your Priority  
4 minutes @ 22
3 minutes @ 24
2 minutes @ 22
1 minute @ r28 max effort (212 avg. watts)
5 minute rest
20 steady minutes @ 24 (4212 meters)

No rest between the first four intervals - should be ten continuous minutes. Use the first three as a warmup before sending it during the one-minute max effort. For the 20 minute piece, take your average watts from one-minute max effort and divide in half (212 > 106). At the 10 minute mark, bump up 10-15 watts, then again at the 5 minute, 2.5 minute and finally at the 45 second mark. Note your average watts and total meters for the twenty minute interval. Last 45 seconds were done above 200 watts.

Midline 

5X12+0:10 Hollow Rocks + Hollow Hold 

Row Intervals 
5x4mins
Rate: 16/20/22/24
Pace: open; get faster with each rate increase

This is the first workout for Rowvember. You'll row for 20 minutes straight through, with the time broken into one-minute intervals repeated five times. Aim to hit the target stroke rate for each interval. Dial in your technique for the r16 work - accelerate backwards and glide forward. 

Body Armor

2 Rounds

30 banded pull-aparts (red mini-band)

30 banded pulldowns (purple band)

30 hollow rocks 

On the Concept 2: 
3 min, 4 min, 5 min, 4 min, 3 min pyramid / 2 min easy

The plan was to do 8x300m/:30 rest but was held back by my cough. I put in a good warmup and rowed the first interval, but knew it wasn't happening so I pivoted to today's WOD from Concept 2, holding each interval at a moderate pace (143 WATTS).

Midline
21-15-9 
med ball hollow rocks 
med ball sit-ups 
*hold a 10-pound med ball during both 

Row Conditioning 

20 minutes 

DF 122

Rowed along with a Dark Horse vid which tests your stroke rate control working through some SPM changes with a nice little push right at the end. 

Midline

4 Sets

45-second plank

20 hollow rocks

Rest as needed between sets. Strive to remain unbroken with hollow rocks.

Finisher

5:00 AMRAP

5 Front Plate Raises

10 Plate Bicep Curls

5 Plate Presses

 

Held 25# plate and finished five full sets. 

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

This was done at a Y up in Boston at Luke's house after a week of no workouts. I just wanted to get some movement in before a long car ride home. Started slow but pushed the final 500m interval. 

Accessory

3x 12 SA KB bottoms-up press @17.5-pounds

3x 20+MAX hollow rocks+hollow hold

For Time: 
1 Mile Sled Drag (+45-pounds)

Cash Out: 
100 Hollow Rocks

Sled drag was tougher than I thought - the weight felt right for this distance but still lit up my posterior chain. 

Row Conditioning

28 minutes with rate increase 
7:00 @ r18
6:00 @ r20
5:00 @ r22
4:00 @ r24
3:00 @ r26
2:00 @ r28
1:00 @ r30

Start slow and drop split by :03 to :04 with every rate change. Let the speed come from the change in rate. Mostly felt good but it was so hot in the gym this morning which had a definite impact.  That last few minutes was ROUGH - I did everything I could to hang on. Start a bit faster next time out. 

Accessory

4x12 bottoms up KB press @ 17.5lbs

4x12+:10 hollow rocks + hold 

Row Conditioning 

5x 4:00 / Rest 2:00 
Rate: 24
🎯 165W

This was a challenging, yet sustainable (2:08.5) pace especially at a lower drag. With the two-minute rest periods, you should be able to push a little harder and still stay consistent. Next time out, bump this up to a 175W (2:06.0) pace. 

Midline

30 v-ups

40 hollow rocks

50 sit-ups 

For Max Load:

15-12-9 reps of Hang Power Snatch
-Must be touch and go
-Increase load with each set

-Rest as needed between sets

75-95-115-pounds

This is a play on the Crossfit classic Gwen - subbed snatches and increased the load with each set rather than using the same weight. First two bars were not too much of an issue, but the 115-pound bar was a fight for the last three reps. I don't spend enough time doing OLY lifts or barbell cycling anymore so I wasn't sure what I'd be capable of here but weights were comparable to when I last tried this in 2018. If you want to stay true to Gwen format, try 95 or 100-pounds across all rounds. 

Accessory
3x12 SA KB Bottoms-Up Press 
4x12+:10 Hollow Rocks + Hollow Hold

Row Conditioning 

10 mins @ r20

6 mins @ r22
Rest 4 mins
10 mins @ r20
6 mins @ r22

Woke up tired and with little aches and pains in my low back and knees. Today was squat day so I just wanted to get in some easy movement, focusing on technique and repeatability. 

20 Rep Squat Program - Week 6

145-pounds 

This was still very manageable - it took about 53 seconds to finish the 20 reps. 

Midline

Hollow Rocks + Hollow Hold

5x 12+:10 seconds

"Rapid Descent" 
Decreasing time intervals with increasing speeds
6 mins start @ r20 👆1-2 spm every 1 min
5 mins start @ r22 👆 1-2 spm every 1 min
4 mins start @ r24 👆 1-2 spm every 1 min
3 mins start @ r26 👆 1-2 spm every 1 min
2 mins start @ r28 👆 1-2 spm every 1 min
1 min hold r30+ for the duration

Midline

100 Hollow Rocks

*every break, 10 penguin heel taps

Row Conditioning 
5mins // 4mins // 3mins // 2mins //1min

Complete all at 22spm. The aim of the game is max total distance between all durations. Rest for 2 mins between sets. Was short on time but wanted to get sweaty. Secondary goal was to get faster with each interval. 

Midline
5x 12+:10 Hollow Rocks + Hold

7 Rounds: 
Max Rep HSPU
15 Hollow Rocks

Fewest HSPU: 9
Most HSPU: 10
Total HSPU: 67

Rest as needed between efforts.

Obviously a lower total than I have put up in the past, but I also have not done high rep sets of HSPU in some time. Came in with a goal of 70 reps but I was too conservative in the early sets, cautious of hitting the wall too early and having nothing left for the later rounds. ALWAYS press fast. The only time you should press slow out of the bottom is when you are trying to grind out 1 or 2 last reps.