A Rower’s Question

Posted by brianpcf
Dec 21 2007

A friend of mine from school asked me how to incorporate CrossFitting into his rowing schedule, which he does three days a week:
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Brian,

I guess I’m just curious what it’s all about, what you need in order to do it, etc.

I also don’t have any equipment—I generally use the St. John’s gym, but I can’t get there every day. You know of an article that can give me a good overview and know what the commitment is?

Thanks for asking,
Nathan
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Nate,

CrossFit is: “Highly varied, if not random, functional exercises performed at hight intensity.”

High Inensity, correlating to power, is expressed as:

P= F*d/t

or

Power = Force * Distance/Time

And Force*Distance=Work.

What does all this math mean? Don’t worry about it. CrossFit considers itself a “black box” of fitness. We have input, we have output. Something happens in between, but we don’t care what it is as long as the output is: observable, repeatable, and measurable.

If you’re starting to see some scientific basis, your catching on.

Also, CrossFit takes advantage of a “scientific community” approach to fitness. Everything is on the website. There’s no “Just pay $19.95 for 6-pack abs!” Their program, hypotheses, and results are all on the website.

Anyway, they can explain it better than I can, so go to:

http://www.crossfit.com/cf-info/start-how.html

Read this section and the .pdf at the bottom. SJC gym should have pretty much everything you need, this is not a gear intensive program. Look in the FAQ section for substitutions if they don’t have some gear that’s called for in a workout. If you aren’t familiar with some of the exercises, look at the Exercises and Demos section. And obviously if you have questions, just ask me. Or you can post in teh comments section of message board on the site.

Bottomline: Nutrition is your foundation, as it says on the Start Here section – Meat and vegetables, seeds and nuts, some fruit, little starch, no sugar.

Next: Read the WOD, do the WOD.

That’s it, “3-2-1, go…”

Brian

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Brian,

Thanks. Helpful. I’m wondering how it can incorporate with my rowing workout schedule. I need to do specified row workouts 3x/wk. Can I just to the WODs on the days I don’t row or what? I suppose that would work…

Nathan

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Just do your row workouts MWF, then do TU-TH CrossFit. I would do a Tuesday METCON (Metabolic Conditioning) then a Thursday ME (Max Effort).

But I want you to actually measure your progress with CrossFit. So here’s what you do. Just do a 500m, 2000m and 5000m ERG workout. All max effort, as in you’ve got no more in the tank. Do them all in one workout, and take as much time as you need to get back to a normal hearrate but not so your cold.

Then incorporate crossfit and we’ll measure your progress. Here’s your outline for the next four weeks.

M-Row workout
T- METCON
W- Row workout
T- ME
F – Row workout
S- Rest
S- Rest

On all the CrossFit days I want you to do the CrossFit Warmup (http://www.crossfit.com/cf-info/faq.html#General7). We’ll scale to what I assume is your level, but give me feedback on this and we’ll adjust:

3 rounds of 10Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)Overhead Squat with broomstick Sit-upBack-extensionJumping Pull-upJumping DipNote that for a workout that’s dip or pullup-centric, you might want to do something else in the warmup.

You can find descriptions of everything in the Exercise and Demos section (http://www.crossfit.com/cf-info/excercise.html)

Here’s your specific workouts to be incorporated in the next four weeks. All the girls names workouts can be found in the FAQ section (-info/faq.html#WOD0″>http://www.crossfit.com/cf\u003cWBR\>-info/faq.html#WOD0)

Week1
Fran
Deadlift 5-5-5-5-5

Week2
Cindy
Squat 3-3-3-3-3-3-3

Week3
Helen
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Week4
Diane
Front Squat 5-5-5-5-5

All the details for these girl-named workouts can be found on the link above. For the other stuff look at the videos section. Your doing that on thurs and that is your ME or Max Effort day. Do as much total weight as possible. So probably a good idea to progress up so that your best set is your last. As far as scaling (all the girl names workouts must be scaled at first, these are designed for elite athletes) go to the BrandX Forum and search for the specified workout in their message board
http://www.crossfit.com/cf-info/faq.html#WOD0 ).

Week1
Fran
Deadlift 5-5-5-5-5

Week2
Cindy
Squat 3-3-3-3-3-3-3

Week3
Helen
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Week4
Diane
Front Squat 5-5-5-5-5

All the details for these girl-named workouts can be found on the link above. For the other stuff look at the videos section. Your doing that on thurs and that is your ME or Max Effort day. Do as much total weight as possible. So probably a good idea to progress up so that your best set is your last. As far as scaling (all the girl names workouts must be scaled at first, these are designed for elite athletes) go to the BrandX Forum and search for the specified workout in their message board ( http://forum.brandxmartialarts.com/viewforum.php?f=16&sid=74059d7b82f8aa7e7fa9cdcec3157228).

This isn’t as hard as it sounds. Just press the “I’m going to try this button” and do it. At the beginning of your fifth week, do the 500m, 1000m, 5000m ERG workout again. Note your time. If you haven’t improved at least 10% in each of these distances, then call me a liar and never do CF again.

Brian

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