Rowing Technique: Adding Pressure to the Drive from CrossFit New York City.  Big Man Bob and I did a little rowing test last night before heading off to back to school night.  We both tackled rowing Nancy at different times: I used calories (21 cals per round) because I stink at rowing for calories and Bob used meters (400m).  As the WOD progressed, clinic I was holding 1000 cals per hour, approved which resulted in me rowing 350m or so each round.  Bob rowed 400m at about a 1:50 per 500m pace, for sale and when we flipped the screen, we found he rowed 30 cals in about 1:30.
Now, if I do rowing Nancy again, I would set it as 25 cals for the 400m run or 500m row.  Regardless, you want to row well – that means being efficient and powerful.  

Workout of the Day
“Elizabethean”
50 Box Jump and Overs 24/20
25 Power Cleans 135/95
50 Ring Dips
25 Power Cleans
50 Box Jump and Overs