Rowing WOD 3/1/13: CF Rowing Total – Post Score

Rowing WOD 3/1/13:

CF Rowing TotalRR UVM Men Alumni HOCR 2012

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.


National Erg Standards

Many countries post national standards that athletes need to hit in order to tryout for the national team.  Below I’ve linked to the standards posted online by US Rowing and Rowing Canada.  In the coming month I hope to define Renegade Rowing standards for athletes looking to be competitive in both Rowing and CrossFit.  A good starting place is for athletes to see how they compare to elite rowers.  It’s a goal of mine to find a group of athletes that can train regularly on the water and in the gym without having to rely on hours and hours of steady state.  Would you like to help me?  How far off are you on the 1 minute test, 2k, and 6k?  Feel free to share your thoughts on the subject and what you’d like me to include in the Renegade Rowing Standards.


Today’s Rowing WOD

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.

Heavy DeadliftThe stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.

Renegade Rowing Team Pushing Their Boundaries!

Renegade Rowing Team Pushing Their Boundaries!

How much Strength and Power do you have?  Your score for the CF Rowing Total will be
Max Average Watts + CF Total Score.

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.


9 thoughts on “Rowing WOD 3/1/13: CF Rowing Total – Post Score

  1. RR – love it. I think for most CrossFitters who are not rowing specialists, the benchmark times will be close to the “JR/CE” times in the Rowing Canada standards (just as most rowers’ Oly weights would be pretty low!). I’m not aware that even the top CrossFit Games men can break 6:30 for 2K (yet).

    Happy to provide some testing data as a single sculler who has adopted a lot of CrossFit methods in my training. That said, I am a masters sculler so I’m not under the illusion that I can pull close to the open time standards. I have benchmarked some of the CFE WODs on the water, and would be happy to do the same with some of your RWODs. I’ll be training on a protected measured course this year so I’ll be able to turn in some unbiased times.

    On another note, a bunch of alumni/ae groups led by Dartmouth are organzing an Alumni Sprints regatta April 27 in Greenwich, CT. Participation looks strong and USRowing is supportive – check it out at – interested in getting some UV folks there?

    -ScullerX (CrossFit Rowing Blog)

  2. Coach, I’m working overtime today, so I will be completing today’s wod in the morning. Hoping for 405 squat, 205 press, and 525 deadlift and of course rowing like a madman with his hair on fire!!! You boys have a great day!

  3. 1 minute test, 625 watts, deadlift 375, press 125, back squat 285. Total = 1410.

    Also logged a new peak power PR of 887 watts (Rowing Canada test protocol).

What do you think? Post comments here:

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s