Crossfit of Fremont


April 25, 2010


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These seems like a really effective strategy that could be useful in other training endeavors as well. The idea of being able to move from one task to another without being overly fatigued or strained also seems like a smart way to train for competitions which include more than one type of exercise like the Iron Man. Thanks for the the insightful post.

Went to Moxie yesterday and their WOD was Isabel, which I'm stoked to say I PR'd by over 90 seconds!! (the form practice helps). But I rested after and tried this workout... f*ckin' ass kicker! Proud to say I gutted out the 30 reps w/o dropping it! Total time was 6:30.

Excellent points - I am definitely not trying to say there is only one way to do this. In the grand spectrum of things, I am most comfortable sort of in the middle - about a 30 spm rate depending on distance. I knew guys who said you could "game" the machine by spinning along at super-high rates, but I never found that myself.


I totally agree that having the lowest stroke rate possible isn't the ultimate gauge of effective rowing - however it depends on what kind of athlete we're talking about as to what split/stroke rate is most effective for the CrossFit workout at hand. Freddy's a strong mofo, so for him, he saves the most energy by rowing a little harder at a lower stroke rate. For more endurance-biased athletes, upping the stroke rate EFFECTIVELY can produce the most efficient effect for them (not to ASS-ume on my end, but as an ex-competitive rower, you are probably more likely to fall into the latter category). Although personally, I have always done better rowing harder at a lower stroke rate to "save" myself in the metcon sense. I also consider it a source of revenge at finally being able to row at my own pace on the C2, rather than having to somehow make my disproportionate 5'7" body match my typical 6'2" pair partner stroke for stroke.

Trace, it's actually 19 strokes per minute. At 1:41, that's roughly 32 total strokes. :)

how the heck did you do that with 19 strokes.....never knew that was possible....pretty cool to say the least...

Now I know why they called this workout "Crippler"... I did this Sunday morn. Its now Monday morn. I am getting sore!


I learn so much from competitive rowers. I REALLY appreciate the input. Yes, I am pulling hard, but I have the strength to pull that hard without it being very exerting. Yes, I know not everyone can do this. I just wanted to get people thinking about it :)

Thanks again!

Freddy, for some reason any discussion of rowing prompts me to get on my soapbox. I used to row competitively, yadda yadda yadda. PLEASE tell me to shut up at any point. Bottom line, IMHO if you are doing a workout that has more than just rowing, you want to do the rowing as efficiently as possible, not taking as few strokes as possible, because you may be wasting a lot of energy by trying to load up each stroke, in a way which you can never reproduce on the water, anyway - bending metal rather than generating speed. Okay, my two cents. Gotta say, I am IMPRESSED that you pulled a 500 in the low 1:40s at a 19 spm! Dude, that is strength! And I am definitely going to try moving the erg out into the sun after finishing my next sprint ...

"Row it like you stole it." LMFAO


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