Row Hard!

We’ll be spending some time focussing on rowing technique and efficiency.

Row 500m

With the remaining time, work on a goat.

Great article on proper rowing technique!

Tracy trying out some wall ball sit-ups
Tracy trying out some wall ball sit-ups

84 thoughts on “Row Hard!”

  1. ValΓ©rie Arseneau

    Mob + group WU
    Hamstring smashing. Thanks Gilles!

    500m row (Max effort)
    time: 1:59.9

    Considering my goal was under 2 mins, I am pretty happy! lol I like my pace for about 350m around (1:56 and 1:58) but the last 150m were hard to keep! Slowed down to 2:03. Had a hard time staying on the seat.

    Thanks Kev for the vedio recap! If I fix that, I may be able to stay on the seat more hehe.

    *cough cough* yeah… one of those WODs.

  2. Got home at 11pm last night, dead tired. Woke up at 4:30am this morning. I had to summon my inner strength just to pull myself out of bed. Coached the 6am class, and participated in the 7am class. Went through the warm-up, rather sluggish. Practiced rowing, burping up my 4 eggs and banana I had just a short while ago. Everything was telling me I couldn’t row well today. With 500m on the monitor, I flipped it over so I couldn’t see it. My rowing felt good (for the first 50m), and then terribly slow for the rest. When Joanna told me to stop, I felt derailed. I was expecting a 1:38ish time. She said – 1:28.8. I nearly lost my shit! It took 7 years of CrossFit to finally break the 1:30 mark. Some days, you expect a lot, and things go to shit. Other days (like today), you don’t expect much at all, and you leave feeling like a champion. Success is not a straight line. Don’t let the dips get you down. It’s just your body’s way of ramping up for a wicked peak!

    1. Over the years I’ve been able to watch you get better, faster and stronger. You were already pretty good when I met you but I can now see you do things easily that at one time were your best (ie the 225 HPC from the other day that used to be your full clean PR).

      Through watching you workout, trying different strength and programming strategies with you, competing on a Regionals team with you, you have taught me everything I know about fitness and CrossFit work ethic. You never cease to amaze and inspire me through both your highs and lows.

      For those who have not been over to see the new CFM yet, you should pop in next time Kevin is there. He has been working tirelessly all hours of the day/night for the past few weeks getting it ready for all of you so we can provide you with the best training space we possibly can. This is the next chapter in our CF journey. Kevin is in year 7 (almost 8) of his journey and we hope that all of you stick with it through your high and lows and make it to your year 7 and 8 with us, and yes, like Kevin’s post it might take you that long to get a PR on something, it’s a marathon, not a sprint, this fitness thing. So enjoy the ride and all its twists, turns and bumps.

      Personally I knew you’d make your sub 1:30 today, I wasn’t going to let you not get it and you deserved it. So congrats to you my Love! I look forward to many more PRs with you and the next time we compete at Regionals together..’cause there will be a next time πŸ˜‰ xo

    2. Amazing!

      This is a great example that Crossfit progress never stops. You give me hope that I too can break the 1:30 mark someday.

    3. So glad I was there to see that! Easy to think that the coaches have already achieved it all and it’s “old news” for them – what a great reminder that we all have goals to reach and celebrate, and every high five is sincere. So here’s a well deserved virtual high five

    4. Congrats! I am happy I was there to see the row and EVEN HAPPIER to witness your reaction when Joanna revealed your time! It was a mixture of disbelief and pure elation. Well done, Coach. Well done πŸ™‚

  3. 500m Row

    9.6 seconds off my PR which I’ll gladly take considering today was a moderately paced ‘mommy’ row. After all the rowing practice I’m getting surely a new PR will be in my post baby future…maybe…hopefully. Rowing and I should really become better friends after all the time we’ve been spending together.

  4. Mobility
    Wu x 1
    Group Wu, and mobility
    Hamstring smash with partner, thanks chantal…
    Technique and efficiency tips on Rower.
    Wod row 500m!
    Went as hard as I could still not good enough for the trophy case…. Soon
    1:33.5, carried a 1:24 pace for about 250 couldn’t keep it past that.
    Great work 6 amer’s. Another great class and coaching Kevin!!

  5. WU with group
    Row 500m
    Time: 1:40.5

    Not a PR this morning. I missed it by .7 of a second. Probably slowing up to readjust myself from falling off the seat hindered that haha. And I stopped pulling with 10m left and coasted till the end. All mental.

  6. mo
    group wu

    Row 500m for time
    1:35 8s slower than my best time. Was aiming for sub 1:30

    Ran 800m

  7. Mob
    10 Min Warm up
    Group Warm up

    Rowing technique + efficiency

    WOD A: Row 500m max effort

    Time: 2:00 ( before I got on the rower I was thinking I would aim for 2:00 or lower….got exactly 2:00….next stop, 1:50 to the trophy case!!!)

    WOD B: Planks
    3 x 1 Min
    1 x 30 secs

  8. Wod: 500 m row (max effort)


    Pr of 1 second. First 300+ m was awesome, but then yesterday’s row caught up to me and my legs just gave up. I felt like I hit a wall. Honestly thought I would take the DNF and just stop, so pretty happy with a 1 sec pr! Going to try this again soon-ish.

  9. Group WU & Lacrosse Ball Fun

    Row 500m
    — Time: 1:36.4 (2.2 sec PR)

    Last 100m killed me, form went to crap, pace died.
    Might give the rower some more attention in some warmups.

    Congrats to JB on nailing a sub-1:30 at the Nooner, awesome to watch!

  10. Mobility
    WU x 1
    Group Warm up

    Rowing technique + efficiency

    WOD A: Row 500m max effort

    Time: 1:47.5

    Plank 2:07

    Thanks, Joanna.

  11. Mob
    Group Wup + Flexability

    WOD A: Row 500m
    Time = 2:12:8 (future self remember to keep your back straight and stay focused)

    WOD B: wallballs
    10 @ 14lbs x 3 sets (note to self – no more 10lbers)

    Jo thank you for the tips on the row – it helps

  12. Mobility
    Group WU w/ kettlebell

    WOD: 500m row
    Time: 1:55.9 (2.5 sec PR)

    Worked on DUs and toes to bar

  13. Mobility, WU, Group WU, Row technique

    WOD: Row 500m = 1:32.3 (PR)

    Volume EMTOM 10 mins
    – C2B Pullups = 5-5-5-5-5-5-5-5-5-5 = 50

    Slight rowing PR, but considering this was my most consistent row ever, and that I almost fell off the seat, I will gladly take it.

    Good work everyone!

  14. Mobility
    Group WU
    Row Technique

    WOD: Row 500m = 2:06.2 (PR) Last time I did it it was 2:19 πŸ™‚

    Worked on wall balls,double unders and flexibility

    Good job everyone!

  15. 500m row in 1:31 (9 sec pr)

    Goat: double unders

    25 in a row

    Jumping too high and donkey kicking. Worked on lower jump and no kick. Much improvement but still need to work on keeping together with wrist rythem.

  16. Mobility, WU, Group WU, Rowing technique

    WOD: Row 500m = 1:58.3

    That was fun! πŸ™‚ I wanted to finish in <2 mins., so WOOHOO! πŸ™‚

    1. Great job! πŸ™‚ I also wanted to finish under 2 mins but was short by 7 seconds lol, I’ll get it next time!

      1. Thanks, Lora! πŸ™‚ I was really happy with that time. πŸ™‚

        What does it take to get into the Trophy Case?

      2. Anything LESS THAN 1:50 (so, for example 1:49.9) for women and anything < 1:30 for men gets you into the trophy case.

        Only 8.4 seconds to go πŸ™‚

  17. Mobility, WU, Group WU, Row technique

    WOD: Row 500m = 1:39.6 PR

    Worked on some doubles & a few kipping HSPU

  18. Mob
    Group wu and mob

    Row 500 m
    Time 127.1
    I did not even watch the rower time or distance just watch my strokes and went for it. I had a great cheering section pushing me through the last 150m. Pr of 16.3 seconds felt a little light headed after this one and had to sit down for a bit.

    Worked on Hspu Kipping technique.

  19. Couldn’t make it to the gym went to good life

    Wu x1
    Row 500 m for time : 134.9

    Road wod off the Internet.

    4 rds for time
    20 jumping air squats
    15 dips from a bench
    10 sit ups

    Time 5.01

  20. 500m row 2:01.7 (PR of 7.2 sec from April).
    Goat Du

    Thanks Jeff for the very nice class. I tried to use your tips on rowing during the Wod. It was also nice meeting some people from the last prep class.

  21. WU

    Group WU

    500m row


    Trophy Case!Thank you so much for all your encouragement tonight Jeff Scott. I would not have made it to the trophy case without your yelling and screaming and me to keep the same pace.

    Fun evening!

    1. Congrats to you and all the TC (I did not know what this stood for until a half hour ago lol) people today. Geesh fast rowing going on at CFM!

  22. 500m row: 151.6. I was happy with that!

    For goats, I went for an 800m run with Julie, worked some handstand walking, and worked on bar muscle-ups. Not quite but almost!
    Then at the 6:45 class I planked with Anca and Laura. Fun evening at the gym! πŸ™‚

  23. Mob
    WU x 1
    Group WU

    WOD: 500m row

    Time: 1′ 42.7″

    Goat: DU (mega goat, gotta really work on my technique. My legs were rubbery after that row though)

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