Re: 1K row challenge
We have a rowing club that crossfits at the affiliate I attend. A couple of the crew gave brief rowing seminars a few months ago and it really changed the way we attack rowing.
At the seminar we spent about 10 minutes rowing at around 19 or 20 spm - all in unison pulling really hard and then slowly recovering. The drills there and other techniques really helped me to decrease my spm while increasing power. Now, in metcon type WODs w/ rowing - it isn't as bad to get off the rower and do burpees, etc ...