Johnny D's Workout Life

Monday, January 25, 2021

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

Friday, January 22, 2021

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.

Wednesday, January 20, 2021

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

Monday, January 18, 2021

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.