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2K Row

For Time:
Row 2000m

Post time to comments.
compare to 10.19.12

Read: Rowing a 2000m Row by Coach Nick

5 Rounds NFT of:
16 Kettlebell Swings
8 OH Rev Kettlebell Lunges
1:15 Plank

Isaac in the Squat Zone

Happy Birthday, Bethany E!

C.R.A.S.H. B Results

Team SBKIRT Killed it at CRASH B's yesterday in Boston! Check out these results:

Joe Blankush: 6:57.0 PR
Alex Cox: 6:58.0 PR
Gina Gatto: 8:12.7 PR
Ryan Joyce: 6:51.6
Colette Komm: 8:36.8
Marian Lai: 8:42.3 PR
Melissa Lloyd: 9:13.5 PR
Monte MacDiarmid: 6:27.7 PR
Peter Mattis: 6:41.0 PR
Katie Mears: 7:22.8 PR
Cloyde Mills: 7:38.5 PR
Adele Myers: 8:34.9 PR
Dan Reshef: 7:31.4 PR
Charmel Rogers: 7:15.3 PR

World Record Indoor Rowing Times

Open Men: Rob Waddell
5:36.6  Average Split: 1:24.1

Open Women: Sophie Balmary
6:28.4 Average Split: 1:37.1
The Handstand Pirouette CrossFit Journal

Reader Comments (28)

So this is what doing 100 Pull-ups, 150 Push-ups, 200 Sit-ups and 250
Squats feels like... In the immortal words of Ralph Wiggum: "Tastes like burning".

February 18, 2013 | Registered CommenterNate

Nate, two thumbs up for a quote from Ralph Wiggum.

Fran on Thursday, Diane on Saturday, Barbara yesterday.

Fran - 6:22 w/ 55# thrusters and jumping pull-ups, with awesome encouragement and counting from Bekka. This would've been much slower if she didn't 3, 2, 1 count me back onto the bar. Diane - 6:23 w/ 110# DLs and 15# DBs. Should've gone heavier on the DBs, but my arms were mad at me from Fran the day before. Leslie rocks for cheering me on and counting my reps. Barbara - 36:55. Happy with my time, though bummed that I had to go to knee push-ups from the third round on - that's something I'm strict with myself about since I have them, but my forearms and tris were just too damn smoked to push my entire body weight off the ground yesterday.

After Tic Tac Taco's EPIC end-of-the-season win, sangritas, sangrias, and stout eased the pain.

Today, typing is hard. T-rex arms. So are sitting, standing, walking, and really, just moving in general.

February 18, 2013 | Unregistered CommenterCourtney

Great work, CRASH Bers! It's been amazing to see you guys train your asses off for the past few months and it looks like all that hard work has paid off. I came in for a very intimate 7am with coach McD this morning to share your misery. Finished my first ever 2k row in 7:22.1. I'm no Peter Mattis, but I'm happy with it since I didn't really know what to expect.

I was lucky enough to be the odd man out, which meant I had McD over my shoulder the whole time. I'm glad I didn't have to strategize and could just focus on my split time and try to do what he told me to do. I think I went a bit too fast out of the gate and then suffered a bit, but McD got me fired up and I was able to finish strong.

February 18, 2013 | Unregistered CommenterBetz

Ha, that quote is awesome, Nate.

When I saw today's WOD was a 2K piece and then saw what the temperature was outside, I actually went back to bed. Then I somehow convinced myself to come in anyway and I'm so glad I did.

8:36.4, and I think it's about the smartest I have rowed a 2K. I've done it a couple of times before and made the rookie mistake of flaming out in the beginning and not being able to do a damn thing after the 1000m mark, resulting in times just above 9 minutes. This time I was super steady when not rowing power strokes, and voila! Not only sub-9, but well below 9.

This almost makes me want to do CRASH-B next year. Almost.

February 18, 2013 | Unregistered CommenterStella

Congrats to the CRASH-B crew! I hope you guys enjoyed it (or at least the after part). Great to see so many awesome times and PRs.

Sadly, I wasn't up to the 2k row today, but was itching to do Barbara. Almost 100% sure this was a PR: 29:13. Everything unbroken except for the push-ups, which I think went like this: 30, 20/10, 20/5/5, 15/5/5/5, 10/5/5/5/5.

Did my first huge dive off the Paleo wagon on Saturday night with Mexican food, margaritas, beer, etc. Felt like hell Sunday morning, ran 5 miles and got back on the wagon. Looking forward to the next cycle with all of you guys.

February 18, 2013 | Unregistered CommenterKevin R

i am so not looking forward to this.

February 18, 2013 | Unregistered Commenterariel

Friendly heads up that Inov-s are in the queue to go on sale this week on The Clymb!

February 18, 2013 | Unregistered CommenterCourtney

CRASH-B's 2k row: 6:41.0 which was a 1 second PR from the 2k test we did 3 weeks ago. I was shooting for sub-6:40, but I'm pretty damned pleased with this result: I cut 15 seconds off my PR from before all of the rowing training.

The CRASH-B's are set up in heats of 90 rowers divided into 3 banks of 30 ergs. Within each bank the ergs are wired together and displayed on a big screen. The erg computer shows each rower their position, the name and distance of the rower immediately in front and behind them and the name and distance of the rower in first. Knowing how close you are to the person in front and behind you is supremely motivating.

In my race, one H. Watanabe pulled out in front early and maintained a 10m lead on me for the first 1000m. Both of us started to struggle in the third 500m, but Watanabe struggled more and the lead shrank until we were dead even with 100m to go. My quads were a mass of burning fire and pain at this point and I surely would have slowed up if I were just racing the clock, but I wanted this small victory. Pain is temporary, I cranked up the stroke rate and squeezed out two strokes in the last 10m inching past Watanabe by 0.1 seconds.

The weekend finished off with chips, guacamole, burgers and margaritas at a cantina across the street. It was awesome to share the experience with so many SBKers. Good times.

Many thanks to Nick for the excellent job getting us ready for this race. I won't be giving up crossfit to pursue rowing, but I think there is merit in periodically focusing on one aspect of fitness and honing it to a razor's edge.

February 18, 2013 | Unregistered CommenterPeter

2K row in 7:03 which I don't think is a PR, but isn't far off it. Paced myself a little better than in the past but the last 500 were still pretty painful.

February 18, 2013 | Unregistered CommenterDan L

I was also lucky enough to get McD as a partner thanks to an odd number in the 6am class. Result was a new PR of 7:50.

February 18, 2013 | Unregistered CommenterMattychm

My first 2k row for time was 9:14 a big thank you to Mike and Arturo being in my corner yelling at me that i can do it!!! Im hoping that the next time i can do better now that Aileen gave me some pointers!!!

February 18, 2013 | Unregistered Commenternancy

Dave woke me up this morning and told me that the workout was a 2k row....my response "i hope sara la rosa's there!"
Sara got me through my first 2k row back in october at 8:57
It was definitely fate when Sara strolls into the gym today. This resulted in a new PR of 8:25!
Very happy with this time.

Mgmt: I left my hunter green wool scarf on the couch. I'll be there tomorrow or wednesday to pick it up. thx!

February 18, 2013 | Unregistered Commenteraileen

My first 2k row and I did a 9:14 with the help of Mike and Arturo screaming in my ear that I can do it!!! I hope to get better for my next time around now that Aileen gave me some pointers!!

February 18, 2013 | Unregistered CommenterNancy

You did awesome Aileen!

Came in to do my mishmosh of upperbody stuff. I have had a bad, nervy weekend, which has been pretty frustrating. Sat/Sunday felt like a backslide from this week which was far better than the week previous. I eliminated airsquats and just did some hip warmup stuff. will do pt leg exercises+planks tonight

dips 3x5 (hard, try to keep hollow position my left leg was all over the place)
tricep extension at 30# 3x10
bent over rows 30# 3x10
curls 20# 3x8

I was pretty surprised about how bad my curls are. apparently I don't do them for the girls enough.

February 18, 2013 | Registered CommenterSarah la Rosa



Little sleep no energy. After feeling how shitty a heavier press would have felt, shut down the workout there.

February 18, 2013 | Unregistered CommenterJeremy

2k in 7:19. This was my first time doing 2k for time. I was happy with my first 1000m but felt like I finished a little bit soft, in retrospect I should've tried to drop my 500m splits by 5 seconds or so in the last 750m. My closing "sprint" was all out but feel like I still had something left.

February 18, 2013 | Unregistered CommenterNick H.

7:19 for me too, which was a PR, by just a few seconds (7:22 w/Nick coaching on 5/20/12). Must've been the brand new ERG. I went out too hard the first 500, and had nothing in the tank for the third split from 1000-1500 - that is just death valley for me. Last 300-400 were a blur, and I was pretty pulverized for a few minutes afterward. Those hard black mats felt like a featherbed.

Still, I am pretty happy with that time - I don't know how realistic going sub-7:00 will ever be for me, but it's time to do more than just think about it.

Oh, and it it just me, or was that warmup pretty freaking hard? Anyhow, good times at Mr. Gym.

February 18, 2013 | Unregistered CommenterTom

Let me start by saying - I hate rowing - it took everything I had to get my butt to the gym tonight to do the 2K row. I've done this twice before getting the same time both times. I wasn't expecting much when I came in tonight and was extremely surprised by the results. I shaved :23 off my previous 2K time! Super happy about this. Thanks to Amy and MeLo for pushing me to keep my split times consistent.

February 18, 2013 | Unregistered CommenterJanelle

1. snatch: work up to 80% x 1 pwr snatch + 1 snatch x 5 sets (188#) Shoulder is ~95%.
2.back squats: heavy single. no more than 6 reps total (worked up to 340# HBBS)

2K Row- 7:36. I have never fallen apart so badly on a row. Went out trying to hold a 1:50 split, but at around 800 to go I blew up. I think i stopped rowing twice, i was absolutely defeated. Rickie, my cockswain (?) told me that he "didnt even know what to say at the end". I really found the Power 10 method detrimental. I was holding my pace pretty well, but after the power strokes i felt drained and unable to get back on pace. Next time im going to just try and stick to one pace the whole time.

February 18, 2013 | Unregistered CommenterJakeL

i'd like to shout out to AILEEN!!! for her first blog comment ever!!! and a kick ass time on the 2k row today!!!

it was a fun (snowy) weekend up in boston. rowing on a new erg is exhilarating but still painful. on my last, and really only, 2k test in january i rowed an 8:30.7 in which i had a minor meltdown after the midway point and knew i could do much better come race day. i was hoping to hit splits of 2:05 at CRASH-B's to end around 8:20. i really surprised myself with the 8:12.7 finish and am super super happy with that. nick's evil genius paid off! special thanks to my race coach marian who was an awesome inspiration in my right ear!

it was a horrific, terrible, terrible pleasure to train under nick's expertise and with all the CRASH-Brethren over these last five months and particularly the last weeks of pain & bonding.

in the end of it all i think i was quite literally allergic to the erg as the fly wheel dust disease and my sinuses battled it out in these last few weeks so i don't know if i'll be back in for another 5 month erglationship next year but i do know that the experience this year was worth it.

there's a large part of my mind that's like "in another year could i get that down under 8 minutes??" and then another part of me is thinking, "is it possible at age 31, that i could have a growth spurt and be taller than 5'2" next year?!?!"

February 18, 2013 | Unregistered Commenterginacatto

why is the blog suddenly asking me if i am coming to class?

February 18, 2013 | Unregistered Commenterariel

Havent posted in awhile cause Ive been tracking my workouts on an app on my phone mywod (for those interested).

I can pull from the gyms rss feed and its pretty easy and allows me to search in a few seconds. I might even go back and start logging some older workouts.

Anyhow 3 things brought me back to posting.

1) I made it to a full crush week for the first time in awhile and came out okay.
2_ Last time I rowed this 2k was back in May--it was my first day back in the gym after a looong layoff.
Finished in 8:22.5 and was destroyed afterwards. Reading the comments it took me awhile to peel off the floor and I started getting a cold later that night--probably cause my immune system was wrecked.

Today, I finished in 7:44.8. I dont think thats a PR, but I felt good about it. It sucked for 5 minutes after, but otherwise Im happy to report Im okay.

Started smooth and was great through the first power 10. Started to get real inconsistent with 1300m to go, pulled a power 15, then a power 10 at 500m. Kitchen sinked it at 200m.Realistically coulda done it for 250m and probably finished in the 730s. It was helpful to get a reminder from David pre-test that power 10 and 15 doesnt mean all out pulls. I think thats what often kills me. In the future, Id like to work on posture and consistency.

oh and 3) Tracking back and trying to find old 2k times...i ran into this gem of comments from a blog post. This is definitely on my top 10, maybe even top 3 of comments from blog post days. So many posts and random tangents.


Some notables:
-no offense to all the new members of the gym, but this day in particular seemed to have a lot of the old members from the Lyceum (many of which are still around post)

- we were throwing out ideas on what we wanted to see in the new gym (Degraw) lol.

-Matt U was on his way to his first fundraising victory for FGB

-Jess Fox was talking about a dog as a SBK mascot (now we have many). Oh and this was before she was coach Jess

-Dave Lipson showed up to randomly ask for votes for something

-Chris Fox before he was coach Chris Fox jazzed about the future at SBK.

-Shane made like 5 posts that day which if I remember was rare.

-Jeremy rowed a 2k

-Jeremy and David talked about the old 620m run and Burpee workout that I hated so much in foundations running up that big hill to 5th ave.

-Oh and Jeremy posted like 3 times that day and talked about his love for Karen. Which again if I remember correctly, Jeremy posting that many times in a day was rare.

Anyone else have links to their favorite blog posts/comments of all time?

February 18, 2013 | Unregistered Commentershawn$

@shawn, for sure... if you search "playlist" there is a great thread from 8/16/11 about everyone's music picks... it maybe is second to the more recent one where everybody was just flying the freak flag ... but this one from back then was really fun. Credit to MGMT for this site being so user-friendly. And friendly for users.

February 18, 2013 | Unregistered CommenterTom

Great throwback, Shawn!

I like all the posts all the time and that our little corner of the internet is devoid of most of the drama, tolling and ignorant anonymous commenting endemic to the rest of the interwebz.

February 18, 2013 | Registered CommenterDavid Osorio

Strength Cycle Day 13

Squat 335x5x3. I spent Friday Night and Saturday Night in Las Vegas, and was, um, mean to my body. Very mean. I hit the first set, which actually tied a PR for 5 reps. I then went to do my second set and the 5th rep was a motherfin' grind. I did not expect the 3rd set to go well. It went fine, if a bit creaky.

Press: 122.5x5x3. These moved pretty well.

Rack pulls: 335x10. Felt really good about the first 7 of these or so. I think I internalized the "hips to the bar" cue from Jeremy better this week and was snapping to the bar pretty quickly on the first five reps. A bit slower through 8, and then I was able to grind out the last two.

All in was happy with tonight given this weekend. Also really digging the new Adipowers I bought from Fox. Apparently I have normal-to-narrow feet. I also left my old VS's available (size 10) to the first person to claim. If you have been interested in WL shoes and are unsure, they're a great one to try out.

February 18, 2013 | Unregistered CommenterJoel w

I'm quite happy with this since last time I rowed my shoulder was a mess and I was basically rowing one armed (11:23) was my time.

I might just consider crash-B's next year for the light weight old man's division.

February 18, 2013 | Unregistered CommenterKeith W.

Came in tonite and rowed a 2k. My schedule has been crazy witrh work these past few months and it forced me into skipping some of if not all of the xrash b training from the past 2months. I havent rowed much at all.

Warming up today felt good and i was stoked to have andrew as my chief cheerleader. At somepoint in the 2k I think it was with 850m for 1-2 seconds I really was questioning why I even came in to row. I mentally checked out. It was for a second at most, but it cost me dearly.

I have a 2k Pr of 6:59:48 and today I rowed a 7:00:09.

ARG not ERG/

February 18, 2013 | Unregistered Commenterdh3

I did not want to come in today. Really. I'd had a big weekend and then woke up with a sore throat and the sniffles. Perfect excuse, I thought. But Noor was keen to go in, so I was in too.

Partnered with Mike as my coxswain and he did a wonderful job.

I finished in 7:54 (no PR, but I'm happy with it anyway - it was what I got three years ago as a big PR, and I felt dead then, so its all good).

February 19, 2013 | Unregistered CommenterSamir Chopra

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