Solo/Off Day - Concept2 Rowing

Today’s recommended WOD:

JACKIE
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
(for time)

Scale weight/reps as appropriate. Use the Gravitron if you can’t do pull-ups. Please email me your times.


CONCEPT2 ROWING

Friday’s FGB scores indicate that some of us are suffering from a lack of efficiency on the Concept2 rower. You can see there’s a big variance in the number of calories and that discrepancy doesn’t necesarrily reflect the actual endurance strength of the participants. Unfortunately, simply cranking away as hard as you can on the handle isn’t always the best way to get a good measurement.


I’ve found the following lecture clips from Angela Hart, the Concept2 spokeswoman, to be very helpful in improving technique.

http://www.crossfit.com/cf-info/excercise.html#Row

If you have time, please take a bit to watch the videos. I intend to work the rower in a lot more in the near future.



RESULTS

Darran - 9:37 (45lb thrusters, full BW pull-ups)
Randy - 14:04 (45lb thrusters, 112lb Gravitron pull-ups)
Crystal - 14:20 (5lb DB thrusters-25 reps, 45lb Gravitron pull-ups-30reps)
Matt - 14:20 (45lb thrusters, jumping pull-ups)
Justin - 14:34 (45lb thrusters, full BW pull-ups)