Rowing WOD 7/29/13: 10k Row for Form – Post Time and Focus

Rowing WOD 7/29/13:CFRowing Trainer Course

Row 10,000m

  • Focus on Form
  • Fix one thing every 1k
  • Steady State Pressure (should be able to say short sentences)

This past Wednesday, Rowing burst on to the scene with many people around the country trying the main site and CrossFit Games programming of a half-marathon row.  That’s 21,097 meters!  Jason Khalipa absolutely crushed it in a time of 1:18.  If you didn’t get a chance to witness it or try it, today is your day to sit on the erg and experience a little of what they went through.

Today’s Rowing WOD is a 10k.  Try to negative split the whole way, starting off with something manageable and ending with something challenging.  Try to drop your split by a second every 1k or 2k.  Focus on smooth, consistent rowing and then pick one thing in your stroke that you would like to fix.  Do this with a partner and have a conversation to keep yourself fresh and rowing at steady state pressure.

Have fun and post your time as well as what fixes you worked on to comments.

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