Friday 171103

5 Rounds of:
Row 20(16) calories
15 Wall balls 20#(14)
15 GHD sit ups
Rest around 2:00 after each round

*Score is fastest and slowest round

Post results to comments or BTWB

Joel was wondering why we ran out of 10″s yesterday, then he saw Ryan.


The article below has some really good information on how to row efficiently for calories including how the machine calculates calories vs. meters.  You can see the full article here

Rowing for Calories – How To Do It
Written by Shane Farmer

One of the most popular questions about rowing for the sake of CrossFit is how to row for calories. Calories show up frequently i workouts as a unit of measurement and seems to be one of the more challenging parts of rowing to understand. Check out our article about the frequency of rowing in CrossFit programming history to see how much it shows up. It isn’t an overly complicated explanation, but one that warrants a read. We’ll lay it out for you here, so you don’t have to worry about it again.

Being Efficient is Being Efficient

The first question to answer is whether or not we row differently for calories versus other units. And the answer is no.

The most important part of rowing is that you are efficient and that you are able to connect to the machine. Speed comes from your ability to connect to the machine and not from any gimmick or change in technique. What you should strive for is to optimize your connection to the machine which will allow you to apply as much force, acceleration, and distance as possible.


So when we are rowing for calories our goal is not to row any differently than usual but to prioritize connection through good mechanics which you learn with skill and drill work. When you use good mechanics and technique you can’t help but move faster. But if you introduce movement patterns that aren’t based on sound principles you will only confuse yourself in the effort to move faster.

What is the Monitor Asking For?

When the monitor is measuring for calories what it is actually measuring is calories per hour which correlates to power output which is measured in Watts.

Watts and calories per hour are related in a linear fashion meaning they move together. So when you row for calories you are rowing for power output. If you wanted to move twice as fast as you were currently rowing, it would require eight times as much energy when rowing for watts or calories. This isn’t meant to scare you but to help you understand the relationship of what is required to go faster.

What this means is that to go that much faster there is an exponential increase in output needed, which reduces both time and the distance necessary to accomplish the required calories. This concept also works in reverse though. So if you row too slowly, you are punished with an exponentially increasing amount of time and distance.

Going into any workout on the rowing machine requires that you understand how to use it. There is no gaming the rowing stroke that can outperform good movement patterns and efficiency. Taking the time to learn the skill will improve not just your calorie rowing but any of your rowing workouts.


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