Simulating rowing ratings in Crossfit WODs

A recent WOD at Crossfit Ignite prescribed 10 rounds of (15 deadlifts at 135 lbs. + 15 pushups), for time.  Because the deadlift is a core exercise that simulates the central part of the rowing stroke’s power curve, and because pushups are a weakness for me, I decided to focus on performing the deadlift sets at the equivalent of 35 strokes per minute.  I knew that the pushups would be slower, but my goal was to average out at just over 30 strokes per minute, breaking 10 minutes for the WOD, and I was successful in doing this.  I am going to take this approach to other exercises that simulate rowing motions:  box jumps, ring rows, squats, and even wall ball shots.  It’s a great way to focus on a goal and relate it mentally to a motion I am familiar with.  It’s also a great way to improve the specificity of training in Crossfit WODs to rowing.

-Marc

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.