A 2K row

**trkykilr** · 09-02-2014, 06:04 PM

Is about as bad as 7 min of life can be. You can drown in less time than that, and surely drowning feels better. 2K is just short enough that you can't pace, but long enough that it sucks.

We do testing at CCF every 4 months, and for 2 weeks, we compare times/weights etc to 4 months ago. For the last 4 times I have done the 2K row, I have tried not to look at the clock thingy. Each time I looked at it 600 m in and thought about quitting.

Had I been alone in the gym, I would have quit.

**Slaya** · 09-02-2014, 07:54 PM

Mess with the resistance thing a ma jig. Too much resistance and it wears you out, too little and you can row your ass off and not go anywhere. There is a happy median where you get the best bang for the buck. Like that damn running...

**Simple Man** · 09-02-2014, 08:17 PM

We just had a WOD that was 500M x 3 (sprints) with a 1:1 rest between. Keep each 500M within 10% of the one before. It was pure hell on earth. I seriously thought I was gonna go to the great box in the sky on the 2nd round.

**scmoose** · 09-02-2014, 09:15 PM

The other day we did
2k row
1 mile run
65 burpees
40 kbs @52
27 min cap
I didnt finish in time.
It will be one of those wods I wont forget.

sent from my galaxy s3 using tapatalk

**marsh chicken** · 09-03-2014, 06:46 AM

Originally Posted by scmoose

The other day we did
2k row
1 mile run
65 burpees
40 kbs @52
27 min cap
I didnt finish in time.
It will be one of those wods I wont forget.

sent from my galaxy s3 using tapatalk

Did they waterboard you if you didn't finish under the time cap? That's sounds aweful!

**scmoose** · 09-03-2014, 07:05 AM

It was tough. I got hung up on the burpees, made it through 20 KBS.

**marsh chicken** · 09-03-2014, 07:19 AM

Originally Posted by scmoose

It was tough. I got hung up on the burpees, made it through 20 KBS.

The burpees is what caught my attention...that's rough. 2k row ain't no joke either

**Slaya** · 09-03-2014, 07:44 AM

Originally Posted by scmoose

The other day we did
2k row
1 mile run
65 burpees
40 kbs @52
27 min cap
I didnt finish in time.
It will be one of those wods I wont forget.

sent from my galaxy s3 using tapatalk

Screw that.

**Glenn** · 09-03-2014, 08:10 AM

Originally Posted by Slaya

Screw that.

Agreed.

On a row I do 3 things to occupy my time and stay as efficient as I can.

1) I count strokes. A 2K is roughly 200 pulls. I don't even look at how many meters I have left till I get to around 150 pulls.

2) Strokes per minute. Should be in the bottom left corner. I want that number to stay around 20-22 spm.

And..

3) My 500m split time. I want it to stay at or below 1:50 average.

Don't pause at the back of the stroke. Your recovery back in to the catch position should be 2-3 times slower than your drive out/power stroke. Otherwise you're over rowing the flywheel and beating a wet noodle against a brick wall. You can only turn that thing so fast. Let the machine work for you. Drive out hard, slow on the recovery, catch and drive out hard.

From the catch the order is knees, hips then hands. Then hand back in, bend the hips then bend the knees. Pull to your chest about where your hands would be for a push up. Keep the chain as straight as possible. It measures distance on a straight line so if your handle looks like a sin wave during the stroke you are working harder than you have to and the machine does not care.

Edit: Two more things. At full extension your hip angle should be about 20-30 degrees from vertical. And at the catch your shins should be perpendicular to the ground. No more, no less.