Well I have my first proof point of the applicability of Crossfit to rowing, as measured by a 10-stroke peak power test on the Concept2 rowing ergometer (10 strokes as hard as possible, record the lowest split reached on any stroke). I repeated the test 3 times on the same machine at the same drag factor, and here’s what I got:
December 28: 1:24 (590 watts)
Jan. 8: 1:22 (635 watts)
Feb. 3: 1:20 (683 watts)
That’s about a 15% improvement in peak power output after about 30 days of using Crossfit as my primary strength/power program. Given that I am still unable to perform many of the Crossfit moves with correct form and hence am not getting full efficiency from the training, I would expect this improvement curve to continue for the near future. This is a pretty big % improvement in a short period of time. What remains to be seen is if my VO2max has suffered at all from the reduced overall training hours. It’s an experiement in progress, but so far seems to be working! I am interested in looking at Crossfit Endurance as an additional component – stay tuned on that!