Tag: row

Rowing Kalsu PR

My lower body is a little sore in several places. My shoulder didn’t seem to bother me as much during the night. Slept in until after 7:30! I guess I’m by myself until after Christmas.

Warm-up

  • 5:00 BikeErg (2,516m)
  • 30 PVC Passes
  • 5 DB Push Press (35#)

Conditioning

Rowing Kalsu

  • 100 cal Row
  • EMOM – 5 Burpees over the Rower
    *start with Burpees at 0:00

I’ve been wanting to do this one for months. Almost three years ago it took me 8:40. A long time before that, spending the entire first minute on the rower (incorrect way to do it), it took me 7:52. Today it took me 7:41!! 💥

I got 15 calories in each of the first two rounds and slowed to about 1,200 cal/hr after that. I had 9 or 10 cals left for the final push. I was getting done with the burpees by :20 every round.

4 Rounds

  • 2:00
    • 20 cal BikeErg (standing)
    • MAX DB Push Press (40#)
  • 2:00 Rest

I went 10-18, 15-12, 14-15, and 15-15 for totals of 28-27-29-30. Would not have expected to be able to increase.

10:00 TrueForm Walk

Just something extra to cool down. Went 1.23 km.

Another Brutal 30 EMOM

My shoulder seems to be getting worse.

Warm-up

  • Crossover Symmetry Activation
  • 3 Rounds
    • 5 Burpees
    • 10 Kip Swings
    • 20 Jump Rope Singles

Conditioning

30:00 alt EMOM

  • 20 cal Row
  • 50 Double Unders
  • 15 Weighted V-ups (20# DB)
  • 25 Push-ups
  • 25 Air Squats

Going from roughly 40 seconds of 1,800+ cal/hr rowing to double unders was brutal. I was dying in the last two rounds. I missed at least once on the rope in every round. I was able to do every round of push-ups unbroken, but that last round was a struggle with slight pauses at the top. Felt good on the air squats taking about 28 seconds to do them each round.

Midline

4 Sets

  • 12 Low-Pulley Knee-In (pause, 27#)
  • 12 OH Plate Crunches (pause, 55#)
  • 5/5 Hip Abducted Evil Wheels
  • 160′ Goblet Carry (53#)

Was supposed to be sandbag carry but I subbed in the goblet instead after the rowing and so many squats.

Sore Sooner

My ass was already getting sore this morning from the lunges. I rarely get sore that soon after a workout. My shoulder is not feeling good. Out in the garage in the afternoon.

2 Rounds

  • 10:00 TrueForm Run
  • 10:00 Row

I did 1.56 and 1.55 km on the run and 2,447 and 2,462 meters on the row. Just some easy active recovory.

All Power, No Squat

My triceps were a bit sore. Solid night of sleep for a 92% WHOOP recovery score. In the garage at 10am.

Warm-up

  • 3:00 BikeErg (1,506m)
  • 80′ Monster Walks
  • 80′ Lateral Monster Walks
  • 5 C&J (45#)
  • 5 C&J (95#)
  • 3 C&J (115#)

Weightlifting

  • 3:00 EMOM – 3 C&J (135-145-155)
  • 3:00 EMOM – 2 C&J (165-175-185)
  • 4:00 EMOM – 1 C&J (205-215-225-235)

I went TnG on all of the triples and doubles. Everything was a power clean and a push jerk. Weight felt good, but I felt the position in my back for the heavier jerks, so I didn’t push my luck. This was the plan going in and it was a success. It does feel really good to move some weight again.

Conditioning

5 Rounds

  • 2:00 TrueForm Run
  • 1:00 Rest
  • 2:00 Row
  • 1:00 Rest

I did 420-430-430-430-440 on the TrueForm (< 5:00/km pace) and 580-581-582-584-586 on the rower (< 1.43/500m pace). I was wrecked for about a half hour. Really had to push myself in the last two rounds.

Midline

4 Rounds

  • 12/12 Side Bends (70# KB)
  • 12/12 Partner Banded Rotations & Holds (red)
  • 12 Evil Wheels
  • 12 Floor Wipers (45# plate)

I’m going to be feeling that many evil wheels for the next couple days.

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.53 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 Shoulder I-Y (red)

Handstands

8 Sets

  • 3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

  • 8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
  • 4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

  • 6 Landmine Squats (90-135-160-180)
  • 6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

  • 10 Shoulder Press (45-75-95-105)
  • 10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

  • 500m SkiErg
  • 500m Row
  • 1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.

Four Dozen Minutes

Tomorrow I’m doing my traditional Thanksgiving workout, so today is an easy, low intensity day. I still took three days off work even though I’m stuck at home. Out in the garage a bit after 11:30.

Conditioning

  • 12:00 SkiErg (2,580m)
  • 12:00 TrueForm Run (2,050m)
  • 12:00 Row (2,933m)
  • 12:00 BikeErg (2,962m)

Midline

4 Sets

  • 10/10 KB Side Bends (70#)
  • 10 Strict T2B
  • 8/8 Hip Abducted Evil Wheels
  • 30s Superman Hold
  • 30/30s Side Plank

Took about 20 minutes!

Row & Ski Intervals

Warm-up

  • 3:00 TrueForm Run (0.56 km)
  • 2 Sets
    • 10 Hamstring Curl (w/ Sliders)
    • 5 Dragon Flags

Conditioning

5 Rounds

  • 2:00 Row
  • 1:00 Rest
  • 2:00 SkiErg
  • 1:00 Rest

I held sub 1:43 on the row for 583, 584, 586, 588, and 590 meters. I think I was in the 1:58 range on the skier for 508, 510, 512, 513, and 518 meters.

Midline

4 Sets

  • 20 alt V-ups
  • 20 alt Renegade Rows (40# DBs)
  • 10/10 Partner Banded Rotations/Holds (blue)

This was a really good core workout.

Stretching

  • 2x30s Dead Hang Partner Push
  • Butcher’s Block (35#)
    • 2×10 reps
    • 2x30s holds

Back Again

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

  • 10:00 TrueForm Run (1.72km)
  • 10:00 SkiErg (2,180m)
  • 10:00 BikeErg (5,018m)
  • 10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

  • 5:00 TrueForm Run
  • 2 Sets
    • 10 DB Shrugs (40#)
    • 10 Kip Swings (wide grip)
    • 5 Strict Chin-ups

Back

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Rope Face Pull (49#)

4 Sets

  • 10 Seated Cable Row (104#)
  • 10/10 Seated Single Arm Cable Row (49#)

4 Sets

  • 8 Lean Back Lat Pulldowns (93#)
  • 10 Reverse Seated BTN Lat Pulldowns (93#)
  • 10 Underhand Lat Pulldowns (93#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 49#)
  • 10 External rotation pull down (38-49-49-49#)
  • 10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

  • 20 PVC Sit-ups (feet anchored)
  • 10 Strict Hanging Leg Lifts
  • 20 alt V-ups
  • 1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.

Learning Curve

My ass is pretty sore already and my hamstrings are a bit. My scaps are also feeling that stuff from yesterday. I got a freight delivery today!!

It’s the TrueForm Trainer, which I ordered at the beginning of October with 6 week delayed shipping to save $2,000.

Out in the garage at 4:30 today.

Warm-up

  • 3:00 TrueForm Run (530m)
  • Eagle Arms
  • Butcher’s Block
  • Back to Wall Shoulder Opener
  • Dead Hang Partner Push

Conditioning

30:00 AMRAP

  • 300m TrueForm Run
  • 20 Squat Jumps
  • 24/16 cal Row
  • 20 Ball Slams (30#)
  • 24/16 cal Ski
  • 20 1-Arm DB Push Jerks (50#)

That runner is something else. Doesn’t feel like any other type of running and having to control the pace yourself is an odd feeling after having treadmills do it all of my life. I went 10/10 on the jerks every round and most of them were push presses. Finished 4 + 15m.

Midline

3 Sets

  • 20 Lying Leg raise to DB (30#)
  • 20 Leg Lifts over DB
  • 20 Overhead DB Sit-ups (30#)
  • 20 alt Hip Dips
  • 10/10 Plank Toe touch + knee to elbow + knee cross body
  • 1:00 Rest

We got this one from Kristi and it was a gnarly one. When I looked at the clock after round 1 it was 4:57!. I got quicker after that, with round times of 4:23 and 4:16 for a total of 15:26.

Election Day

I was exhausted after the workout on Sunday and had a lazy day, even with a nap. I did mow up leaves in the yard yesterday, but otherwise took a rest day. Out in the garage at 4pm today with the garage door open and close to 60° out.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8/8 Landmine Curtsy Lunges (45#)
  • Bottom Squat Hold
  • 10 alt Cossack Squats
  • 4/4 Landmine Curtsy Lunges (45# +45)

Strength

4 Sets

  • 8/8 Landmine Curtsy Lunges (45# + 90)
  • 20 alt Cossack Squats

Conditioning

4 Rounds

  • 2:00 cal Row
  • 2:00 cal BikeErg
  • ~1:00 Rest
  • 2:00 cal SkiErg
  • 2:00 Box Step Overs (20″)
  • ~1:00 Rest

Went a full two minutes at each station, so rests were shorter than a minute, going on a 5:00 interval clock. I did kind of a side-step over the box and found a nice rhythm there. I tallied 40-37-37-39 on the rower, 40-37-38-40 on the bike, 31-29-30-32 on the ski, and 40-44-44-44 on the box. It was a nice aerobic sweat session.