Despite being vertically challenged and not necessarily built for it, I love to row. Five days a week, I start the day with a 1000m row, 50 GHD sit-ups and 50 back extensions. When I row my 1000m, I concentrate on keeping a sub 2 minute 500m pace. Relatively easy to do. I work at trying to pull with the least amount of strokes per minute as possible. Why? I figure if I can go just as fast or faster than someone else with less strokes, then I will be better prepared to handle another task after I row. So what do I mean?
This pic isn't 100% correct. I actually pulled a 1:41 500m pace at 19 strokes per minute. When I moved the rower into the sun to take the picture, the 500m pace number changed to 1:32. Go figure... I would have done it again, but I set this up after last weekend's run/row workout and I was pretty much done with the rower for the day.
So, I pulled a 250m row at a 1:41 pace with a 19 stroke per minute pace. I have seen many people pull faster and with way higher strokes per minute. I refer to their technique as the "row it like you stole it" technique. My theory is that if rowing is in a workout, the less strokes you do, the better off you will be when you tackle the other parts of the workout.
Let's use the row/burpee/overhead workout from the 2009 NorCal Regional Qualifier as an example. Competitor A pulls 500m in 1:40 at a 36 strokes per minute pace. Athlete B pulls 500m in 1:45 at a 20 strokes per minute pace. Who is going to be better off come time to do those burpees?
Be cognizant that I am talking about rowing in a CrossFit workout. Competitive indoor rowing is completely different. You should all row a lot. It's good for you and will improve your overall fitness level in many ways. But.... pay attention to what is happening on the monitor. Play around with trying to go far with less strokes. Then play around with going as fast as possible with way more strokes. Draw your own conclusions. For me, it makes rowing 1000m a lot more interesting than just getting on the rower and hammering out the distance. Always think about how to improve yourself! BTW- If you want good tips on how to improve your row technique, hit up Bradass.
***Note: Unlike last week when I talked about running, but we didn't run in the workout, we are definitely rowing in today's workout!***
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If you are on week #1-
- Set #1 is 5 reps @ 65% of your "working" one rep max.
- Set #2 is 5 reps @ 75%
- Set #3 is 5 reps (or more) @ 85%
If you are on week #2-
- Set #1 is 3 reps @ 70% of your "working" one rep max.
- Set #2 is 3 reps @ 80%
- Set #3 is 3 reps (or more) @ 90%
If you are on week #3
- Set #1 is 5 reps at 75% of your "working" one rep max
- Set #2 is 3 reps at 85%
- Set #3 is 1 rep (or more) @ 95%
If you are on week #4, you are "Deloading"
- Set #1 is 5 reps at 40% of your "working" one rep max
- Set #2 is 5 reps at 50%
- Set #3 is 5 reps at 60%
"The San Francisco Crippler"
Complete the following for time:
- 30 squats (M:225#/W:155#)
- Row 1000m
Training Tips: The scaleable version of this workout is body weight or less. I got word straight from Adrian Bozman of San Francisco CrossFit that this workout is 30 reps at 225#, not 30 reps at body weight (which I have done before). I did this workout on Sunday. I racked the weight after rep #20, but quickly realized that there is no good reason to rack the weight. Just gut it out and get the reps! For those of you who are lifting heavier during your strength workout, 225# is gonna feel light.