It is our opinion that CrossFit DOES NOT KNOW HOW TO USE THE ERGOMOTER. In all but a few instances CrossFit WoDs on the Main Site and in competitions simply use the erg as a means to tire out the athlete or as an active rest. This is a terrible misuse of this incredible machine. Only the ergonometer has the ability to tell you EXACTLY your level of output. You slip even the slightest and you will know. The erg does not lie. Top level rowers are incredible athletic specimens and QUALITY time on the erg is a vehicle to some world class ass kickings and for CrossFitters that means a higher level of fitness. Rowing is an essential skill in your CrossFit game and should be looked at as on par with the Olympic lifts.
Too many CrossFitters with strong power cleans, squats, and deadlifts struggle to break even mediocre times for a 2000 meter row. The essentials of a proper rowing stroke and pacing are necessary for good performance on the ergometer. In the rowing world inches decide Olympic victories and defeats. In the 2008 Olympics the British Coxless four were battling against the Australians for a race to go down in history. The coxless four is the English prize boat, although coming into the last 500 meters of the olympic final it was not looking good for them. This crew was comprised of monster athletes that dominated the indoor rower, and when they needed to summon the power they did so. Peter Reed sitting in the 3 seat mentions the punishment that it takes to come back from behind, the pain and suffering it takes to win. This is what I’m trying to bring to Orange Coast CrossFit. I don’t want to see the erg being treated like a rest machine, I want to see athletes trading meters back and fourth down the pieces. I want to give you the ability to do this. In ROWING 101 I will give you the tools to crush the C2, it may be hard it may be frustrating, but coming off the machine 20 seconds ahead of the next opponent will feel even better. There are still a few spots left for the ROWING 101 seminar with NCAA Division 1 National Champion AJ Brooks. To sign up click here.
The typical measure of aerobic exercise is elevated heart rate, which increases blood flow, bringing oxygen to power the muscles, and of course, a lot of heavy breathing. All this elevated activity of the lungs and heart trains and conditions the cardiovascular system. Rowing, though, has some unique advantages over other forms of aerobic training that are often overlooked. The advantage of rowing is that more muscle mass is used doing the activity than while running, walking or biking. Your legs, glutes, abdominals, back, shoulders, and arms are all being worked. Of course, as with anything, the actual amount of work being done, and the amount of power being generated, relates to how hard you push yourself. Even on a rowing machine you can just paddle easily, or you can train like an Olympian. Rowing puts all your major body parts through a large range of movement. This is not true of many other forms of aerobic activity. In every stroke, rowing requires full compression and full extension of the arms and legs. Consider the joint rotation during the rowing movement: the ankle rotates through 70 degrees, the knees 130, the hip 80, the shoulder and elbow each about 100. Continue reading here.
WoD
A1. Push Press 3-3-3-3-3
Rest :30
A2. Power Clean 5-5-5-5-5 (touch and go, no drops)
Rest 2:00
(use same bar for movements, switch loads during rest period. )
B. For Time:
Row 250m
15 Burpees
Row 250m
15 Burpees
Row 250m
15 Burpees
