ILM,

Thanks, man! Filming is kind of hard because I'd have to use my wife's phone, plus I usually row without a shirt because I sweat piles. I'll see if I can get something at some point, though.

Re: my pace, it's (extremely) pedestrian compared to some of the dudes on the C2 forum. No idea how much more improvement I can expect, but hopefully a 6:40ish 2k by the end of the year.

9/7
WP C3D7 - 4x1000m/5:00r
14:10.8/1:46.3/28 spm
1000_1 - 3:33.1/1:46.5/28 spm
1000_2 - 3:32.5/1:46.2/27 spm
1000_3 - 3:31.9/1:45.9/28 spm
1000_4 - 3:33.4/1:46.7/29 spm
r10796 (Interval rest + 10:00 warmup + 20:00 cooldown)

Obviously haven't done this one in a while due to vacation and the program modification, but even given that, a 2.5 second split improvement is pretty nice. Died pretty hard about 2/3rds of the way through the last interval and just limped home, so I guess I didn't pace it exactly correctly.

9/8
WP C3D8 - 60:00
136 84m/2:11.5 /18 spm
Warmup: 5:00 - 1116m

Easy recovery row; might just keep all my steady state here, as I don't think the extra effort to do 2:08 is really getting me that much.

Sick 4x1000. The lower stroke rate is sweet. I don't know how you do a 20 minute cooldown afterwards. I've tried a cooldown a couple of times and it feels horrible and my stroke feels off going slow after going fast.

9/9
WP C3D9 - 60:00
13761m/2:10.8/18 spm
Warmup: 6:00 - 1352m

Upped my warmup to six minutes to satisfy my inner Renton and make sure I rowed at least 15k meters in total given the slower pace. Little faster than yesterday, but not really intentional - just where I ended up settling. Going to try a reasonably paced 10k tomorrow and see how it goes.

Re: stroke rate, I'd like to be able to hold it a bit higher, but I'm just not fit enough yet with the longer stroke length, so lower is sustainable.

Re: cooldown, again, it's more a matter of just getting some low impact meters in; even normal UT2 pace feels really slow at that point. I'm not sure if it actually does anything other than get me closer to a 400k month, but that's a mini-goal, so it's something.

9/10
WP C3D10 - 10000m
7508m/29:16.9/1:57.0/23 spm
Warmup + Cooldown: ~32:30 - ~7500m

Didn't think I went out too quickly, but just "decided" to stop 75% of the way throughout; I wasn't even hurting all that much, I just didn't want to finish.

Had some water and then rowed 5000m as a combination cooldown/punishment; I'll give sub-39:00 another go in 4 or 5 weeks.

9/11
WP C3D11 - 60:00
13897m/2:09.5/18 spm
Warmup: 6:00 - 1372m

Same ol.

Calisthenitarding Week 4

9/7: 5 max sets, 90 seconds rest, top set 12, n=43 (+3 reps from 8/31), Dips n=60
9/8: Pyramid, 10 seconds rest per rep, failed at 8 on the 10 ladder, n=60 (+1 from 9/4), Dips n=62
9/9: 3x3 working sets (Regular, Chins, Wide), 60 seconds rest, n=45 (+9 from 9/2, working set increased to 5), Dips n=64
9/10: Max working sets, 60 seconds rest, 16 sets, n=95 (-5 from 9/3, working set increased to 6), Dips n=66
9/11: 5 max sets, 90 seconds rest, top set 13, n=47 (+4 reps from 9/7), Dips n=68

Working set increase from 5 to 6 made Days 3 and 4 a lot more challenging; three sets of widegrip pull-ups after already doing 6 sets beforehand makes it pretty hard, so I'll stick with 6 rep work sets for another few weeks. Closing in on 50 total reps on the five max effort sets, which would be a nice mini-milestone.

Back in the day when I used to do chin-up ladders twice a session, I remember (I think) getting to 100 total reps, which would mean getting past the 13 rep point; seems like a reasonable goal over the next few months.

Daily pushups pretty constantly in the 110-115 total rep range over three sets, mostly from a less severe dropoff in later sets. Generally 10ish minutes between sets, but not timing it. Dips still two minutes between sets.

9/12
WP C3D12 - 90:00
20559m/2:11.3/18 spm
Warmup: 5:00 - 1131m

Snacked and drank too much last night, so I decided to punish myself; longest continuous session ever, with pace and stroke pretty consistent. Tired but good.

9/14
PP C4D1 - 3000m, 2500m, 2000m/5:00r
7500 m/28:15.6/1:53.0/25 spm
3000_1 - 11:16.2/1:52.7/24 spm
2500_2 - 9:21.4/1:52.2/25 spm
2000_3 - 7:38.0/1:54.5/26 spm
r7406 (10:00 warmup + interval rests + 10:00 cooldown)

Crashed hard in the last 1000 meters of the 2k interval or I'd have done even better; feels like 1:52.5 should be there next time if I can just remember not to go out too hard.

9/15
WP C4D2 - 61:00
13890m/2:11.7/18 spm
Warmup: 5:00 - 1129m

Added an extra minute to get to 15k total.

9/16
WP C4D3 - 60:00
13743m/2:11.0/18 spm
Warmup: 5:00 - 1361m

Same ol.

9/17
WP C4D4 - 2x6000m/7:00r (UT1)
12000 m/47:55.6/1:59.8/22 spm
6000_1 - 23:46.4/1:58.8/22 spm
6000_2 - 24:09.2/2:00.7/22 spm
r4932m (10:00 warmup + interval rests)

Reread the Wolverine Plan, and it turns out the suggested distance for UT1 is 12k, so I upped this one to 2x6k as suggested. Didn't feel great during the first leg, and 1:59 on the second leg wasn't happening so I just saved enough to have a kick during the last 300m to be sure to stay under 2:00 overall.

In other news, my weight is coming down as I've gotten my eating under control (sub 185 this morning), so I probably need to eat a bit more.

9/18
WP C4D4 - 60:00
13814 m/2:10.3/18 spm
Warmup: 6:00 - 1360m

Same ol, again.

Calisthenitarding Week 5

9/14: 5 max sets, 90 seconds rest, top set 13, n=47 (+0 reps from 9/11), Dips n=73
9/15: Ladder, 10 seconds rest per rep, failed at 8 on the 11 ladder, n=70 (+10 from 9/8), Dips n=75
9/16: 3x3 working sets (Regular, Chins, Wide), 60 seconds rest, n=54 (+0 from 9/9, working set=6), Dips n=77
9/17: Max working sets, 60 seconds rest, 20 sets, n=118 (+23 from 9/10, working set = 6), Dips n= 78
9/18: Ladder, 10 seconds rest per rep, failed at 8 on the 11 ladder, n=70 (+00 from 9/15 ), Dips n=82

Decent week; finally got past the ten rep rung on the ladder, and got to 20 sets on the max working set day (probably could have ground out a fifth, but a sixth wasn't happening, and I was tired).

No idea how long it will take me to get to a 100 rep ladder - maybe a few months? Progress will no doubt be slower now that I'm coming up on my old strength levels (I'm assuming the 11 rung for pull-ups is reasonably close to rung 13-14 on NG chins, though maybe I'm wrong).

Still doing pushups; not really doing anything for size I don't think, but my shoulders feel good, so at least that rock is keeping the tigers away.

9/19
WP C4D6 - 75:00
17192m/2:10.8 /18 spm
Warmup: 5:00 - 1129 m

On pace for a 400k month - crazy.

WP C4D7 - 8x500m/3:30r
4000 m/13:29.8/1:41.2/32 spm
500_1 - 1:41.5/31 spm
500_2 - 1:41.8/30 spm
500_3 - 1:41.5/31 spm
500_4 - 1:41.4/31 spm
500_5 - 1:40.8/33 spm
500_6 - 1:40.7/32 spm
500_7 - 1:40.4 /33 spm
500_8 - 1:41.8/34 spm
r11035m (10:00 warmup + interval rests + 15:00)

Nice PR here; just shot for sub-1:42 for each interval, and paced it fairly reasonably. Still died a bit on the last half of the last interval, but did a bit better holding on. The lengthened stroke rate seemed to help.

Slapped on a cooldown to get to 15k; feeling pretty k.

Really nice session! I think you have a shot at breaking 6:50.

Arjun,

Thanks, I definitely think that's in play whenever I decide to test again; it won't be soon, because the kids gave me a cold (not the rona - no fever). Maybe after another round through our ~WP (so three full cycles, or six weeks).

9/22
WP C4D8 - 60:00
13708m/2:11.3/18 spm
Warmup: 5:00 - 1108m
Cooldown: 1:00 - 230m

Realized after I sat down to review/post my session that I would be short of 15k total meters by a few hundred, which my inner Renton wouldn't allow - hence the cooldown.

Feeling a bit fatigued; even though the cold is just a little nasal congestion, I had to breathe more through my mouth, which definitely affected me. If this continues, I'll scrap UT1 on Thursday and just do more steady state.

9/28
WP C5D1 - 80:00
18186m/2:12.0/18 spm

Took the rest of last week off because I was sick and trying to be smart; think I'll just do some steady state until UT1 day (Thursday) and see how I feel. Back to the standard schedule next week.

Stopped pull-ups and dips last Tuesday as well; I had some muscle spasming and tightness in my neck/left shoulder last week, and I think striving for quantity over quality with pull-ups reps may have something to do with it. I'll give it another week and then do paused reps or something along those lines.

9/29
WP C5D2 - 66:00
15110m/2:11.1/18 spm

Same ol. Still sightly congested.

9/30
WP C5D3 - 70:00
16067m/2:10.7/18 spm

Definitely jinxed myself calling for a 400k month, but today got me to 350k, which is pretty good considering I missed four days I hadn't planned to. Just shy of 2.4 million meters for the year so far, so a chance at 3.5 million for the year.

Asking here considering you've been around this whole time. What are some of the go-to strength programs these days? Like, I stopped looking into them since 5/3/1. I'm looking for something relatively simple I can do 2-3 times a week in between CrossFit that will get my strength back up. Sticking to the basic 3 lifts only (and maybe a press) but looking for the best type of programming.

Thanks!

Syn,

I am now a bonafide cardiobunny DYEL, but from what I've seen, Average to Savage 2.0 (from Greg Nuckols) is the new hotness these days.

I like the name, so it must be good!

Cheers Monte

Just checked it out. Man, that sounds exactly like the kind of thing I was looking for. Awesome.