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Old 04-20-2012, 05:26 PM   #1
Richard Pennington
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Rowing

I discovered the gym i got a free membership too has a couple of C2 rowing machines. I gave one a try and i like it more than running. What would be some good workouts to do that would give me some good burn on calories.
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Old 04-20-2012, 06:29 PM   #2
Dan Schwickrath
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Re: Rowing

CrossFit Endurance posts three rowing workouts every week, a short interval, long interval, and a tempo/time trial workout:
http://www.crossfitendurance.com/

Concept2 also has a rowing WOD:
http://www.concept2.com/us/interacti...utoftheday.asp
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Old 04-21-2012, 12:42 AM   #3
James Rios
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Re: Rowing

if you honestly like rowing more than running you are either

A: tall and heavy which = rowing being EZ mode
or
B:you really suck at running

i say this as a joke, but there is truth to it
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Old 04-24-2012, 08:06 AM   #4
Patrick Rushbrook
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Re: Rowing

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Originally Posted by James Rios View Post
if you honestly like rowing more than running you are either

A: tall and heavy which = rowing being EZ mode
or
B:you really suck at running

i say this as a joke, but there is truth to it
I understand you're being semi-facetious but there's nothing easy about rowing. I'd take a foot sprint over a rowing sprint any day. Going for a PR on the 500m row is as bad as Fran in my experience. A lot of people just weren't built to run or don't want to be down to a size where they'll excel at it. I'm probably not built for it, but I like it. I'll likely never turn in a 6 minute mile or anything, but I find it less boring than rowing long distances.

Two years ago I'd have told you the opposite. But now, I think running outside and putting some turns and different routes is much more enjoyable.
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Old 04-24-2012, 08:09 AM   #5
Erik Glynn
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Re: Rowing

Crossfit Endurance is a great source for rowing workouts. Follow/Precede a workout with the rowing WOD listed on CFE for a little challenge. I like to do that several days a week. It's a workout in it's self, but given 10 minutes rest, you can do a WOD with great results. This is coming from a collegiate rower though...I'm a bit partial to the beautiful C2 Rower.
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Old 04-24-2012, 08:13 AM   #6
Patrick Rushbrook
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Re: Rowing

OP..I like 250m sprints at about 80% of max effort. I've done a WOD on my own with something like..10 rounds of 250m sprint and 25 double unders. it's a good breather and lasts about 20 minutes if you're not completely killing yourself. Sprints in-general though are usually a sure bet.
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Old 04-25-2012, 04:58 AM   #7
Luis Fernandez
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Re: Rowing

more rowing workout suggestions for the OP:

* four rounds of: 1000m row, followed by 4 minutes of rest, rounds 2-4 should be within 5 seconds of the first round

* 12 rounds of 30 seconds max effort row, followed by 30 sec rest

* tabata row, score average watts

* three rounds of 500m row with 3 minute rest; each piece should be faster than the previous and the goal is to achieve a new 500m pr in the final round

* the c2 has some standard workouts built in, like 5k and 2k row

keep rowing at very low intensity(watts) and speed during the rest intervals.
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Old 04-25-2012, 12:59 PM   #8
Lincoln Brigham
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Re: Rowing

Quote:
Originally Posted by Richard Pennington View Post
I discovered the gym i got a free membership too has a couple of C2 rowing machines. I gave one a try and i like it more than running. What would be some good workouts to do that would give me some good burn on calories.
A better question would be to ask for some workouts that make you better at rowing. The only time Crossfit uses the calorie metric is to keep score. If you look at exercise as a way to burn a bunch of calories you're kinda in the wrong place.

Any and all of the default workouts on the rower would be fine for Crossfit, especially the interval workouts.
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Old 04-25-2012, 02:45 PM   #9
Brad Welshans
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Re: Rowing

We program this one regularly - row sprints at 500m, 400m, 300m, 200m, 100m with full rest between. Your pace should be increasingly faster at decreasing lengths. It's miserable if enough effort goes into it.
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Old 04-25-2012, 08:34 PM   #10
Matthew Vesey
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Re: Rowing

I like the straight 5km Rows, All out 1km Rows or 6x 500m with 1 minute rest between each round (trying to keep the completion of each 500m under 1:40). 6 of 7 days I do a 5km row as a "warm up" before strength training so I am bias to rowing. After trashing my knee a year ago doing a lot of endurance running, I stopped completely and only run Intervals or distances 5km and under.
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