For CrossFitters and rowers in the NY/NJ/CT metro area, there is a great indoor rowing event on January 30 sponsored by Don Bosco Prep. The location is easy, it is well-run and on-time, and last year it was one of the top 5 indoor regattas in the US based on attendance. CrossFit boxes are especially encouraged to attend. The timing of the event is especially good for rowers looking looking for a mid-season check-in on their winter training before the end-of-February championships and CRASH-Bs.
It’s a straight 2K race, with connected ergs so you can go head-to-head against the competition.
They are also selling off the race machines at a discount if you are interested in getting a like-new C2.
The third annual Ironmen Erg Classic Indoor Regatta will be held on Saturday, January 30, 2016. Registration is currently open on Regatta Central https://www.regattacentral.com/user/registration/?job_id=4281&org_id=0
As a USRowing registered regatta, all participants will be required to sign a 2016 USRowing waiver (details to follow).
Competitors that are interested in buying an Erg for home can reserve one of the Race Ergs.
Regularly $900 + $45 shipping, Race Ergs are available for $825
Please contact firstname.lastname@example.org to reserve a race erg or if you have any questions.
Sign up for this – don’t miss it. You can register under a rowing club or a CrossFit box affiliation. This year they are raffling off a C2 rower each week. This is run a little like the CrossFit Open competition, but with some challenging rowing workouts. See you there!
I’d encourage everyone in the NY/NJ/CT area to consider participating in the Ironmen Erg Classic indoor rowing competition on January 31 at Don Bosco prep in Ramsey, NJ. This is a 2K race, with categories for all ages and skill levels, and is a good mid-winter checkpoint for anyone planning on going to CRASH-Bs at the end of February. I don’t usually do erg competitions, but this one is run by Don Bosco, whose facility I row out of, and they are encouraging CrossFit boxes to send teams, so CrossFit Ignite will be there!.
http://www.ergclassic.org (registration is via RegattaCentral).
Join me in the Row’d Royalty challenge starting January 7. This is a CrossFit Open – style online rowing competition run by Diablo CrossFit, with prizes for the top finishers. Register at http://rowdroyalty.com
I recently received a question on whether there is a translation formula to convert Calories, commonly prescribed in CrossFit WODs that involve rowing, into 500m split times or watts, more commonly used by rowers to gauge pace. CrossFit workouts use Calories on the Concept2 performance monitor to approximate “reps” when combining rowing with barbell movements or other rep-centric movements.
There is a complex formula behind the Calories measurement, and it does not translate directly into meters or watts because it is a measure of energy burned for a theoretical 175-lb. individual instead of mechanical work (i.e. distance the chain travels).
As a rower, however, I have a sense of the “pace” I need to maintain in Calories for certain WODs to generate desired results. For example, in Fight Gone Bad I know that I should target a 1500-Calorie pace for the 1-minute rowing intervals in order to finish at 25+ Calories for the interval.
I decided to experiment a little to see if I could generate approximate Calories-to-pace conversions for 500m pace times from 2:00 down to 1:25 in 5-second intervals. I did this by setting up 100-meter fixed distance intervals with 1 minute rest at drag factor 125, putting the display on average 500m pace, and trying to end each interval at exactly the target pace I desired. For example, for the 1:45 pace target interval, I rowed for 100m, varying my pressure to try to end at exactly 1:45.0 average pace. Then I could switch the display to Calories to see what that translated to. It is of course impossible to hit the target average splits exactly, but here’s what I came up with:
As you can see, Calories increases faster with pace than watts – it is not a linear relationship.
I hope this helps as a guideline for those integrating rowing with CrossFit!
I’ve gotten some questions on how to approach the rowing portion of CrossFit Games Open workout 14.4:
14 minute AMRAP:
- Row 60 calories
- 50 Toes to Bar
- 40 Wallballs
- 30 Cleans
- 20 Muscle Ups
Here’s some key points:
This is a long workout. You don’t want to absolutely kill yourself on the row as you will have another 100+ reps to go after that.
60 calories is a weird measurement – you should view it as about 90 strokes / 850 meters.
In order to finish in the 3:00-3:30 range, men should strive to keep a >1200 calorie-per-minute pace and women should strive for >1000. This is of course a generalization – the reality is the rowing piece could take anywhere between 2:15 and 4:00 depending on fitness and technique.
Keep the cadence high – shoot for 30+ strokes per minute. For a workout of this length you do not want to crank the damper up and row strong and slow, despite the temptation. The flywheel will slow down too much in between strokes, and this rowing piece is long enough where you will be firmly in the aerobic energy system. Muscling it will simply shred you for the rest of the workout. I recommend damper between 4 and 6 for most people, keeping consistent pace at a cadence of 30 strokes per minute. Close your eyes, count out 80 strokes, then open them and see what you have left to sprint. That will give you a decent time on the row and will leave you with energy for the rest of the WOD.
As a benchmark, as a masters male I completed the row in 2:16 and logged 180 Rx reps for the WOD (i.e. I made it through the cleans).