Wednesday

210811

Workout of the Day

45

For time:

1,000-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row

♀ 65 lb. ♂ 95 lb.

Post time to comments.


Scaling:
Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.

Intermediate Option:
For time:
1,000-m row
30 pull-ups
10 overhead squats
20 pull-ups
20 overhead squats
10 pull-ups
30 overhead squats
1,000-m row

♀ 55 lb. ♂ 75 lb.

Beginner Option:
For time:
500-m row
20 assisted pull-ups
10 overhead squats, with a dowel
10 assisted pull-ups
20 overhead squats, with a dowel
5 assisted pull-ups
30 overhead squats, with a dowel
500-m

The Landscape of Longevity Science: Making Sense of Caloric Restriction, Biomarkers of Aging, and Possible Geroprotective Molecules

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Rowing

10

What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique.  —Angela Hart, "Rowing Technique," CFJ

Watch Rowing

Comments on 210811

56 Comments

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Jan van Delden
July 1st, 2022 at 6:19 am
Commented on: Rowing

Watch this! Perfect rowing technique by the Croatian Sinkovic brothers in the double scull! Fully relaxed , even at high stroke rates. I use this video as a demo for teaching rowing technique.

https://www.youtube.com/watch?v=wD5ulePWu00

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Leonardo Silva
October 7th, 2021 at 1:49 pm
Commented on: 210811

31 min 😩

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Sebastian Wieczorek
October 2nd, 2021 at 7:32 am
Commented on: 210811

September 22nd, 2021


wu: bike, scales + planks, pvc

skill: snatch drills up to snatch balance + ohsq 30 kg


wod: 1000 m row

20 strict band (violet) assisted pull ups

10 ohsq 25 kg

15 strict band (violet) assisted pull ups

15 ohsq 25 kg

10 strict band (violet) assisted pull ups

20 ohsq 25 kg

1000 m row

20:23


post: bike, stretch

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Jeff Chalfant
September 1st, 2021 at 7:13 pm
Commented on: 210811

21:22 rx’d 30 pullups in 4 sets, 20 in 3, 10 in 2 sets. 10 ohs unbroken, 20 ohs in 2 sets, 30 in 3. Last row was a struggle but still managed to come in at 4:04.2. First row would’ve been good in under 3:50 but decided to back off to a 1:59 pace because what good is that extra 10 seconds in the long run here? No breakfast today except 6-8oz of lemonade.


179/42/176cm

(edited)
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Nate Gordon
August 25th, 2021 at 4:27 pm
Commented on: 210811

intermediate scale although I did 65# squats instead by accident

23:21

(edited)
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Mario Cruz
August 25th, 2021 at 1:56 am
Commented on: 210811

Rx

21:00Cap Class

700m finish (300m were missing)

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Morgan Greene
August 24th, 2021 at 12:13 pm
Commented on: 210811

24:20

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Giuseppe Petrillo
August 24th, 2021 at 9:39 am
Commented on: 210811

22:38 rx’d

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Ralph Keeley
August 23rd, 2021 at 2:59 am
Commented on: 210811

M/35/6'/175#


22:48 Rx


Deo gratias

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Hank McKibban
August 21st, 2021 at 7:34 pm
Commented on: 210811

18:41 rx

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Leonel Manzilla
August 20th, 2021 at 3:05 am
Commented on: 210811

No meters on my cheap rower

Caped to 5 min row each km


1km - 5min row 26 cal

30 c2b pu

10 95lb

20 c2b pu

20 95lb

10 c2b pu

30 95lb

1km - 5min row 24 cal


19:40 min


23y 175cm 82kg

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Jeffrey Howard
August 18th, 2021 at 8:40 pm
Commented on: 210811

M/25/5'8"/155lb

CrossFit AFK


17:40 - Rx

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Kerry Hosken
August 17th, 2021 at 7:30 pm
Commented on: 210811

subs- 1mi run for row, thrusters for ohs (only have dbs ): 28:08

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Dave DeCoste
August 17th, 2021 at 6:34 pm
Commented on: 210811

21:47 Rx

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Brett Eckles
August 17th, 2021 at 1:40 pm
Commented on: 210811

17:31 Rx


M/28/6’1”/198lbs

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Chris Meldrum
August 15th, 2021 at 7:40 pm
Commented on: 210811

As rx’d, 22:38.


Nasty.  First row about 1:56 pace.  Broke pull-ups in sets of 6’s.  Then 5’s in later rounds.  OHS were 10 / 14-6 / 16-10-4.  Last row I paced the first 500, then went harder last 500, about 1:55 overall pace.  On the ground for quite a bit after this.


48m/5'10"/175

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Manchild Manchild
August 15th, 2021 at 6:25 pm
Commented on: 210811

subbed 400m run for 1st row, 10 burpees for 2nd row, and 75# for OHS


18:14

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Pedro Ber
August 14th, 2021 at 2:56 pm
Commented on: 210811

SUB

row >>> 10m = 1 rep of Ring Squat Row


SCALE

OHS >>> 65 lb


25:22


m/27/1,73m/73kg

(edited)
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Randy Crooker
August 14th, 2021 at 1:30 pm
Commented on: 210811

Subbed 800m run for row

scaled to intermediate option for pull-ups and OHS


18:15


m/36/180lbs

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Jack Ray
August 13th, 2021 at 8:02 pm
Commented on: 210811

Intermediate 19:32


first shoulder intensive wod since shoulder injury several weeks ago.

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Christian Simpson
August 12th, 2021 at 10:03 pm
Commented on: 210811

Sc to kipping doorjam pullups/85#...28:05

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Kris Sienkiewicz
August 12th, 2021 at 5:20 pm
Commented on: 210811

16:51 Rx

M/44/80kg

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Brian Louchis
August 12th, 2021 at 5:09 pm
Commented on: 210811

16:30

sub 800m run, pull-ups, 75 lb OHS

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James Gentile
August 12th, 2021 at 10:07 am
Commented on: 210811

24:14


Had to sub 1000m run for the rowing, otherwise as RXd. OHS weren't too bad until the round of 30. Still learning how to kip CTB. That last run after the OHS was brutal.

(edited)
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QiHui Xing
August 12th, 2021 at 7:02 am
Commented on: 210811
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QiHui Xing
August 12th, 2021 at 7:02 am
Commented on: 210811
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Chin-Sheng Chou
August 12th, 2021 at 5:44 am
Commented on: 210811

RX, 19:45

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Jim Rix
August 12th, 2021 at 12:29 am
Commented on: 210811

Scaled to 25-20-10 pull-ups and 10-20-30 OHS with 75#

20:22

A good one!


58/5’8”/155

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Stacey Thompkins
August 11th, 2021 at 9:41 pm
Commented on: 210811

M/46/6'2"/180#


Scaled to 75# OHS the rest as rx'd

20:20

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YooSik Kim
August 11th, 2021 at 9:04 pm
Commented on: 210811

아신의 활과 화살

For time:

10Rounds for time of:

10 DB snatches alt.

10 DB’s thrusters 22.5kg

-22:47

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Nicole Deaver
August 11th, 2021 at 7:53 pm
Commented on: 210811

Subbed

800m runs, pull-ups, 65# OHS

22:18

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Az Native
August 11th, 2021 at 7:34 pm
Commented on: 210811

At home, subbed all over. 1 mile bike for rows, 75lb thrusters for OHS.

25:50.

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Charlie Pokorny
August 11th, 2021 at 7:34 pm
Commented on: 210811

22:07 Rx'd

Feeling sluggish today

m/53/5'11"/200#

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Joe Conradi
August 11th, 2021 at 7:03 pm
Commented on: 210811

Subs:

1 2x30# DBs SDHP per 10m row

2 2x30# DBs bent over row per C2B

1 2x30# DBs front squat and push press per OHS


16:33

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Steve Day
August 11th, 2021 at 6:31 pm
Commented on: 210811

800 meter runs, strict pull-ups, 45lb dumbells for the OHS


20:42

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Coastie Nick
August 11th, 2021 at 5:18 pm
Commented on: 210811

Rx’d 28:23

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Liz Rekas
August 11th, 2021 at 4:43 pm
Commented on: 210811

16:53

subbed ~800m run

ohs @35#

ring-row

gross!

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Mike Munsee
August 11th, 2021 at 4:29 pm
Commented on: 210811

M 51/190/6’

15:51. Subbed 100 sdhp with a #45 kettlebell for the row. Regular pull-ups and scaled the overhead squats to #75.

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Hugh Babineau
August 11th, 2021 at 3:31 pm
Commented on: 210811

30:03 Rx. Last row almost 7 minutes

54 m, 68”, 159 lbs

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Scott Lobenberg
August 11th, 2021 at 3:29 pm
Commented on: 210811

45# OHS and Pull Ups 19:56

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Jonathan Elmore
August 11th, 2021 at 2:43 pm
Commented on: 210811

Rx 22 something (timer problems) I think it was user error. Fun one today!

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Christian Palomino
August 11th, 2021 at 2:12 pm
Commented on: 210811

Hice 23:24

Como no tengo remadora lo hice de esta manera

300 d.u.

30 chest to bar

10 ohs

20 chest to bar

20 ohs

10 chest to bar

30 ohs

300 d. U.

Estuvo buenísimo 👏 👌 👍 🙌 😎

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Charles Meyers
August 11th, 2021 at 2:02 pm
Commented on: 210811

For time:

750-m row

30 chest-to-bar pull-ups

10 overhead squats

20 chest-to-bar pull-ups

20 overhead squats

10 chest-to-bar pull-ups

30 overhead squats

750-m row

45 lbs ohs ,jumping pull ups

18:30

(edited)
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Antonio Alves
August 11th, 2021 at 1:10 pm
Commented on: 210811

Only 2x9,5kgDB available, so:

--

For time

100 DB SDLHP

30 DB bent-over rows

10 alt/ single-arm DB OHS

20 DB bent-over rows

20 alt/ single-arm DB OHS

10 DB bent-over rows

30 alt/ single-arm DB OHS

100 DB SDLHP

SCORE: 27'27''

--

Done in the early morning, otherwise next to impossible in this heat. Still, 22 C° at 7 am 😰

Nice WOD, though.

PS: still managed to squeeze a 5 km run in in the afternoon

(edited)
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Michael Arko
August 11th, 2021 at 1:03 pm
Commented on: 210811

Scaled to 800m elliptical (5-6 min), 45lbs bar OHS


25:46


Felt a chest cramp on rd.2 so last 19 C2B (9+10) got scaled to jumping PU.


OHS went 10+ with a short break; C2B were SLOW!

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Graham Doody
August 11th, 2021 at 3:24 am
Commented on: Rowing

I agree completely Eric Love. What a fantastic statement!


Once I discovered the erg and rowing, there was no turning back.


As for bickering back and forth over the video subject's perfect technique, fill your boots. I'll be on the erg beside you with 90% perfect technique pumping you all day long 😆😆✌️

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Graham Doody
August 11th, 2021 at 3:16 am
Commented on: Rowing


(edited)
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Chris Sinagoga
August 11th, 2021 at 1:56 am
Commented on: 210811

Champions Club Scaling Notes


RANT

When I say something is Just a Workout, I mean that it a classic CrossFit combination that will give us a good (or bad, depending how you look at it) workout feel just about any way you do it. I'd call it a 7 out of 10, meaning you are on the floor after with some part of your body (lungs included) in a very uncomfortable state. With these you can game them to get the best time - meaning doing things like pacing the row/run, strategically break up the overhead squats, use chalk on pull-ups - or you can emphasize some part of it to use the workout as a practice.


WORKOUT THEMES

Just a Workout. Gymnastics, weightlifting, and monostructural all rolled into one, and just completing it will give you a good dose. Squatting with an upright torso, pulling with skill (core-to-extremity) are themes in the middle.


MAIN DECISION

Just a Workout this thing or emphasize one portion or another.


TECHNIQUE SCALE

3 rounds of:

800-m run/row

30 overhead squats (light)

30 kips


CONSISTENCY SCALE

For time:

1000m row

50 strict pull-ups

50 slow overhead squats at a lighter weight

1000m row


INTENSITY SCALE

Consistency scale but sprint the rowing efforts and break up the middle stuff as a recovery for the second row. Only record times of each rowing effort.


INJURY SCALE

Upper-body - Michael

Lower-body - as listed, sub knees to elbows for overhead squats


MY STUFF

I'm a day behind... did yesterday's. 8 rounds even at 50 lbs.


GENERAL FEAR LEVEL: 7

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Grant Shymske
June 24th, 2020 at 4:01 pm
Commented on: Midline Stability in the Overhead Squat

"One more for Jess" She is going to be eating lunch by herself lol.

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Jonathan Burns
March 27th, 2019 at 8:52 pm
Commented on: Rowing

Replying to Mr. Locatelli-


Rowing technique, like olympic lifting, swimming, and other human movement, is constantly debated- as it should be. You’ll find different schools of thought with varying degrees of competitive success all over the place; in my opinion the best coaches adapt a few key elements consistently across all body types.


You are correct in thinking that the legs are primary in the rowing stroke; it is a hip-driven push, not a pull. The body opens and the arm bend as a result of the hip drive- a core to extremity movement- like the olympic lifts.


In my opinion, the model in this video shows this fluidity perfectly. Her hips initiate the drive, her body opens concurrently with the legs driving down, and her handle quickly and lightly flows to her sternum- and then she mirrors that drive in a relaxed recovery to the catch. Compared to “actual rowers”, the only discrepancy I can see is that she is capable of a perfectly extended spine at full compression, which most folks who only row don’t do (she’s pretty good at overhead squats, too).


In regards to “catching a crab”, you know as well as the next rower that bladework is the key element there- though I agree that being super grippy into the finish is a good way to have rough bladework. Regardless, she’s not demoing bladework, she is demoing erg technique.


Like you, I am a rower, avid CrossFitter, and I want to see “good rowing” in CrossFit. To that end, I teach the CrossFit Rowing Erg trainer course, and do my best to spread the good word to those who’ll listen. This video is great in that it hits all the major points of performance that I cover in regards to basic technique.


Regards,


Jonathan Burns

CrossFit Coeur d’Alene

CrossFit Rowing Erg SME

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Lynne Pitts
March 27th, 2019 at 7:01 pm
Commented on: Rowing

It's a shame that, regardless of language, people are not capable of providing critique without criticism. It's great to discuss the pros, cons, and flaws of a video, but it's not great to have to be insulting about it. Steve walks the line, and Matteo crosses it.

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matteo locatelli
March 27th, 2019 at 2:37 pm
Commented on: Rowing

La tecnica della remata non í¨ corretta. Durante la passata la schiena si apre senza la tenuta dell'addominale e non c'í¨ la fluidití  nel gesto soprattutto nella fase di ripresa e Scommettiamo che il damper í¨ sopra 8 ?? Non pubblicate video improvvisati.

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Lynne Pitts
March 27th, 2019 at 6:57 pm

Google translates, "The technique of paddling is not correct. During the past the back opens without holding the abdomen and there is no fluidity in the gesture especially in the recovery phase and We bet that the damper is above 8 ?? Do not publish improvised videos."

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Eric Love
March 24th, 2019 at 12:30 am
Commented on: Rowing

"It is a human polygraph of physical and mental performance."


Perfect summation!

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Steve Lewis
March 27th, 2019 at 3:26 am

As a former rower who also is an avid cross fitter it pains me to see an official video on the crossfit site of someone doing the erg 100% wrong. The erg is a leg exercise not a chest exercise and pulling a oar into your chest gets you literally thrown out of the boat due to “catching a crab.” Please take a video of a trained rower using the erg it will save a lot of folks injuries.

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David Smith
February 7th, 2021 at 2:16 am

The Olympic silver medalist in the video above is pulling to her chest when on the C2 rower.

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