What You Need to Know About Rowing if You Compete In CrossFit

My first encounter with a Concept 2 Indoor Rowing Machine was when I walked into a Joplin, MO CrossFit box in 2012. It barely caught my eye; as it was sitting by itself in the corner, dust collecting on its tractor seat and wooden handles. I thought to myself “Where did they get that? A retirement home?”

It wasn’t until the 2013 CrossFit Games and the infamous “Row 1” and “Row 2” workouts (which rattled and shocked the CrossFit community) that I realized how integral this piece of equipment was about to become.

Why and how is it possible that a simple piece of equipment could shift the entire direction of the sport and the programming that followed the 2013 Games? Could it really have been that unexpected? After all, “constantly varied,” right? 2013 may have been the year the rowing machine made its mark, but it actually began way before that.

Allow me to “drag” you back in time as we take a look at the history of rowing at the CrossFit Games…

Rowing is Alpha and Omega

• It all began in 2007, where the very first workout of the first CrossFit Games began with a 1000m row.

• At the 2015 Reebok CrossFit Games both of the last 2 Events “Pedal to the Metal 1 and 2” included a 24 calorie row.

By the Numbers

• The 2008 CrossFit Games is the single year when a rowing event wasn’t included. Although, thanks to Concept2, a rowing challenge was held at the Ranch in Aromas.

• Rowing has always been part of the 10 most popular modalities in CrossFit, its popularity and acceptance just increasing over time.

• In 2015 rowing was the 3rd most popular movement programmed in CrossFit workouts*

• There were 2 Open, 2 Masters Qualifier, 19 Sectional, 34 Regional and 14 CrossFit Games events that included rowing in a variety of forms; totaling 71 workouts**.

• From all of the Events 6 were AMRAP style and 65 were task-oriented workouts.

• From all of the Events 16 were for Calories and 55 were for meters.

• 23 involved transitioning in and out of the rower for multiple rounds.

• Average distance programmed per event is approximately 2000m

• Average Calories programmed per event is approximately 70

Top 5 most Grueling Rowing Event in CrossFit Games History

1. 2010 South Central Team Event3 – 24 minutes max calorie row
2. 2015 CrossFit Games Open event 15.5 – 27-21-15-9 Calorie Rowing
3. Multiple Events -2k row (5times)
4. 2010 CrossFit Games Team Event2 – For reps: 1 minute max reps deadlift (264/173 lb.) / Rest 1 minute / 1 minute max reps pistols / Rest 1 minute / 1 minute max calories row / Establish a 1RM shoulder-to-overhead for each athlete, in 12 minutes from the start of Event 2a.
5. 2013 CrossFit Games Individual Event Row 1 and Row 2 –  Row 21,097 meters w/ first 2k being scored as a separate event

As you can see, rowing is now – and will continue to be – an essential part of the CrossFit Games. In the 2016 Open, your rowing skills will be tested from the beginning, whether that be from your garage or a box. And you’ll be tested and tried on the erg all the way to the Staples Center in Carson.

For more tips from Coach Shane on how to improve your rowing technique, check out the Dark Horse Rowing website and Instagram!