Sunday 4.30.23

Workout of the Day

10,000m Row

Notes
You read that right! 10K row! For most folks this is going to be around 40-50 minutes of straight rowing. We’ll do 10 minutes of prep and then get right into it. If you’re not done at the end of class you can spill over a little into the next one until they need to start rowing. This is a long time to be on the seat, here are some things to prioritize/consider

1. Get comfortable and move well
You’re going to be rowing for a long time so make sure you are always moving with intention and efficiency. Check out the videos below if you’ve got time and we’ll help work your technique in class as well too. The better and more consistently you move the more comfortable you’ll be. General comfort will have a significant positive effect on your overall discomfort tolerance during the workout.

2. Watch your numbers
All the monitors will be set to count down from 10,000m so you’ll always see your projected finish in real time. Using that as a slightly moving target, settle into a pace you can sustain and try to keep your stroke rating pretty consistent. For your splits, find a 5-10 second range you will stay within for most of the piece, note how fluctuations in your 500m splits change your projected finish time.

See 10k row times categorized by age, gender and experience here. You can also toggle to see what the average split being rowed was in order to achieve those times.

---

CrossFit Group Class Programming Template (WK8/8)

Kelly, Dan and Steph getting after 41 Clusters!

Rowing Technique

Here are two videos discussing rowing technique. The first is about 6:00 and covers really good points, we’ve posted it before and its worth a rewatch or first look. If you don’t have time for that check out the shorter on below it from CrossFit.