“Partition Participation Party”

WOD “Partition Participation Party”

 For Time:
200 AbMat Sit-ups
100 Calorie Row
50 Bench Press (135/95)
Partition However You’d Like

 

Bar Envy

 AD - 30:43 - 350 Cal - 10 Miles

Bar Envy

33-27-21-15-9

BB Box Step-Ups

BB Pushups

AB Mat Sit-Ups

19:40

AD & DB WOD

 Airdyne - 30min - 357 - 10 Miles

DB WOD - Juice & Toya 

15min DB WOD

45 seconds on/15 second off

6 Lower Body 

Drop Squats

Deadlifts

Front Lunges

Kneeling Step Ups

Single Leg Deadlifts

Lateral Lunges

6 Upper Body

Bent Over Rows

Upright Rows

Hammer Curls

Seated Military Press

Floor Skull Crushers

3 Core/Abs

Knee Tucks

Pull Through

Hold the World

“Flight to the Finale (747)” 2021 ROW’D ROYALTY WORKOUT #4 & Final Results of Global Challenge

 Last event for the  2021 ROW’D ROYALTY competition!  “Flight to the Finale (747)” and as innocuous

as the name seems it was absolutely horrible.    

“If everything seems under control, you’re not going fast enough.” – Mario Andretti
 
ROW 3 INTERVALS
7000m (FOR TIME), 4-Minutes (FOR METERS), 7000m (FOR TIME)

I had turned off the heat in the shed yesterday as it was very warm from the sun and I forgot to turn it back on so when I went out to start rowing it was 32F.  Decided to wait until it was a little warmer before I started.    

 I had some idea of splits but not what I would say a complete plan.  It was going to be a sufferfest and I wasnt sure I was up for really putting myself to the test as I was pretty sure I wasnt going to be able to go up or down by much if at all.  

 

Started strong on first 7k but tailed off,  the 4min row was a bit better. I got off to a super slow start in the last 7k as I needed to put some music on.  I worked hard to get it back towards a 2min split. Happy its done but not happy with result. I would have really liked to beat and hour.   

 

 Rower's Choice -

Global Challenge Men's Masters 50+

I got eliminated in the round of 16.  Completely over matched by my competitor.  Mick makes it to the next round! 

 

 

 

AD + ABS + DB Work

 

AD - 31:21 - 341 - 10 miles

10 Min ABs

15 Min Zeus Upper Body DB work-out

Row’d Royalty 21.3 is “F@%! 2020”

Row’d Royalty 21.3 is “F@%! 2020” 

2021m row - 2 minute rest 

2021m row - 2 minute rest 

2021m row

 

 

 

 

 

 

 

I wasnt sure how this would go compared to last year when I did a similar workout for the Row Series with a longer rest period.    Its damn cold outside with temperatures approaching single digits so it was a little cold in the shed tonight.  It took a bit of time to get warmed up but once I was warm I was ready to go.   It was nice to have the compares from last year.  I was hoping to stay a little more consistent and limit the drop off in pace I had last year.  Felt Good starting the 2nd row and was happy to be so close.  Started the 3rd round and felt good as well and just pushed in the last 350. 

Rower's Choice - Global Challenge Round of 32

Airdyne  - 31:12 - 406 - 11.01    

1k Row Warm-Up

Rower's Choice - Global Challenge Round of 32

 350 

Three for Five

 Airdyne - 30 Minutes -353 Cal - 10 miles

Back Squats 4x8
135, 155, 165, 175

3 for 5minutes

10 Strict Press

20 Abmat Situps

Max Calorie Row - 2187

Row'd Royalty 21.2

 Airdyne - 32:16 - 400 - 11 miles

Row 21.2 is 20.4: 10 Minutes To Midnight

Row as far possible in Minutes

Not feeling it today but I wanted to get it done.   

I was a little surprised that I was able to beat my score from last week.

Dog's Breath

 Airdyne - 32:15 -360cal - 11:05 miles

Dog’s Breath
5 Rounds
20 Cal Airdyne
15 DB Situps
10  Elevated Pushups
5  Devil’s Press

14:32

2021 ROW'D ROYALTY WORKOUT #1 - “Water, Water Everywhere”

 Oops its been awhile since I posted my workouts.  I have decided that I will only post on days that i do a crossfit wod, rowing or strength work.   My cycling and running/dog walks will be be captured in Zwift, Strava and Garmin so I am all set there.   

Row’d Royalty 2021 is finally here! 21.1 is called “Water, Water Everywhere”.

2021 ROW'D ROYALTY WORKOUT #1

ROW 4 INTERVALS

500m, 500m, 500m, 500m (2000m total)

**NO REST BETWEEN INTERVALS**

SCORE A: 3RD 500M INTERVAL
SCORE B: 2000M TIME

So 2k is always a challenge for me when I haven't been rowing so to say I was a little nervous going into the event would be fair.   I was trying to decide what my pacing should be considering how little I have been rowing and how hard it has felt.   I decided that my first round should be around 1:51 so that I didnt go out to fast.  Then try to hold that pace or improve slightly if I felt OK and then go all in on round 3.  Round 4 is always going to be about holding on or minimizing the losses. I had a good warmup on the airdyne and the rower.  Programed the monitor and started....

I was feeling good and my heart rate wasnt jumping up as I cleared the first 500,  2nd 500 trying to keep steady. I actually slowed down so that when I hit the 3rd round I had gas in the tank.  I put down the accelerator and actually felt ok.   Happy with the pace and effort.    I think all those rides with me riding at my limit to stay on the back of the peloton must have helped.   I fully expected the last round to be a total meltdown but I stayed with it and actually recovered a bit with enough left to finish hard. 

Oh I forgot to note that I didnt do the workout yesterday as both my readiness and sleep score were terrible.   Well todays scores were the same or worse but I no longer had the option to wait any longer.

Regional Rehab WOD

 AD Warm-Up - 30 minutes - 10 Miles

Regional Rehab WOD

4 Rounds for Time
10 Dumbbell Thrusters (30lb)
20 Dumbbell Lunges (30 lb)
30 Sit-Ups
40 calorie Assault Air Bike

20:46

AD & ACHV Band Work

 AD 30:57 - 10 miles

ACHV -
20 min Band workout

Lateral Lunge

RDL

Seated Row

Shoulder Press

Shrug High Pull