5 comments on “Crossfit Endurance rowing workouts are highly specific to competition

  1. Hey Marc,

    I use the CFE rowing wods to design practices that include a variety of intervals to allow a rower to practice perfect race strokes. In my opinion, this is incredibly beneficial. I often get questions and comments from rowers and other coaches who fear that by doing this the rowers may get used to having a rest after a set of race pace strokes and would automatically “take a rest” during the race when they start to experience discomfort. What would your response to this be?

    • Denise,

      Personally I have found that doing CFE has allowed me to “groove” in the ability to row at race intesity for long races as well as short, so my personal experience would contradict what others are saying, and support your view. Specifically: 1) I am physically able to do it, 2) I am mentally prepared because a lot of CFE workouts with short rest intervals are incredibly painful end-to-end, and 3) most importanly, I am technically ready to row clean at high ratings, which is a challenge without putting in a lot of strokes at those ratings in practice.

      I would even say that last fall I was able to row the 11K GMS regatta in a double at 32 spm, and I never got to the point where I felt I had to stop. If anything, I wonder in the back of my mind if CFE has increased my body’s ability to recover slightly between strokes, because I am able to maintain higher output for longer pieces than I ever have before.

      If anything, I have seen my need to “take a rest” decrease significantly.

      None of this is scientific, but it does seem to support the CFE view of “if you want to be fast, train fast”.

      Thanks for reading. – Marc

  2. Thanks Marc. One more question. For the rest periods, do you row light or do you stop rowing and get a complete rest before the next set of race pace strokes?

  3. Denise, I usually row lightly unless I have to turn the boat around, in which case I would allot about 30 seconds of the rest interval to do that. Since these are pretty short workouts, I usually try to estimate how much distance I will cover and structure the workout so that I will only have to turn once.

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