Workout 78: RowErg - Step Down 
Can you maintain a consistent intensity while varying your stroke rate? This workout tests your ability to balance power and precision.

4 Sets of 5 Minute Intervals with 2 Minutes Rest
 
5 Minute Interval Breakdown:
5-3 Minutes: Build to a fast stroke rate
3-2 Minutes: Drop rate 2 beats and hold pace steady
2-1 Minutes: Drop rate 2 beats and hold pace steady
1-0 Minutes: Drop rate 2 beats and hold pace steady

Set 1: Build to a 26 then drop down to 24-22-20 (this should be used as a warmup)
Set 2: Build to a 28 then drop down to 26-24-22
Set 3: Build to a 30 then drop down to 28-26-24
Set 4: Open Rate - I chose to stay with the 30-28-26-24 

Maintain your peak output from the three-minute mark, even as you reduce your stroke rate. Aim for a 6-8 RPE.

For Time: 
100 heavy rope singles 
25 butterfly abmat sit-ups
1000m row

75 heavy rope singles 
25 butterfly abmat sit-ups
750m row

50 heavy rope singles 
25 butterfly abmat sit-ups
500m row

17:56

Woke up late and was not very motivated to workout this morning. This was a #morethannothing effort. Used the Hades rope for heavy singles. The first round of sit-ups was done unbroken and I broke just once each during second and third rounds.

9 Rounds, OT2M: 
330 meter row 
2K + 8 
2K + 4
2K 
Repeat this cycle three times for a total of nine rounds. 

Get down to target pace within five pulls. Do not exceed targets - the goal of today's session is control and consistency across all intervals. 

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. 

Row Conditioning 
9 x 1:40 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'.

Treated this as a 5K prep workout. My strategy was to hold a pace slightly slower than my target split during the first five intervals. After the two-minute break, I increased my pace by about five seconds over the remaining four rounds. To break the 21-minute mark, I'll need to maintain an average split of 2:06. I'm happy with the consistency today and workouts like this show that with a good plan, that is absolutely within reach. 

Workout 68 - RowErg - Ready to Rip
Warm Up: 
1:00 @20 Easy
2:00 @22 Moderate
3:00 @24 Moderate-Hard
4:00 @26 Hard
3:00 @26 Hard
2:00 @26 Hard
1:00 @26 Easy
Take 1:1 rest between intervals, paddling lightly.
 
Workout:
4:00 Test - Time Trial - Hard Effort

The time trial will be at a sub-max effort. Turned up the drag to 132 and kept the rate at 26 for the first three minutes, building in pace. Increase your rate and pace during the last minute and finish with no doubts. 

Crossfit | 240819

6 rounds for time of: 
18-calorie row
30-foot sandbag carry @ 100 lb

10:35

Aim to finish the row in under a minute for the first three rounds. Don't overthink the sandbag carry. Grab it and go. Distance is just one length of the driveway. Turn off your brain and just keep moving.