Oh Hey! In a very non-Maddie Berky move, I’m rocking an impulse travel excursion for the next three weeks. In a very, very non-Maddie Berky move, I’m not bringing my computer. Thus, so begins the 3 week hiatus from all things business. Because I don’t want to leave you all hanging in the rowing realm, this week’s workout is the… Read more →
Category: Blog
Where to set your damper on a rowing machine.
Welcome to one of the greatest rowing – CrossFit controversies of all time: damper setting. And when I say controversies, I really mean the #1 thing I argue (yes, there have been legit serious discussions, and I’m not one for confrontation) with athletes about on the daily. Damper – or fan – setting controls how much air gets let into… Read more →
How to Row a 2k
Oh 2k day. You saucy little minx. The day that would send fear quaking through my little rowing soul (let’s be honest, that fear started like a month before the actual day itself) because it meant so much. It wasn’t just a hard workout – it was the workout that defined who I was as a rower, an athlete, and… Read more →
Stroke Rating: Your New Best Friend
For most athletes who sit down on that seat, stroke rating pretty much means nothing. And why should it? It’s one more freaking number to worry about and rowing is already stressful as is. Screw that data. False. Or rather, let’s reconsider. Stroke rating is a beautiful piece of data to add to the whole rowing equation. Plus it’s kind of like… Read more →
Sprint Starts and Why your legs > your arms.
I’ve made the proclamation several times that I will officially drop the micc and leave CF Verve forever the day that no one starts a piece using just their arms. My work there will be done. Truth be told, I think that’s already happened, but I’m sticking around anyways… There’s something about starting apiece that results in full on testosterone blackout. Under such conditions… Read more →
Pausing at the Catch…?
Rushing your recovery is problematic for a whole slew of reasons, but the one we’re addressing today is that it results in a sticky catch. Ideally we want one piece of our stroke to feed into the next without any pause. It’s like a prius. That business needs to be sustainable. Every time a pause creeps into our sequence our… Read more →
Rowing for Calories & How to Approach 15.5
BAH! Rowing for calories. You’ve got to be kidding me?! But seriously, everyone gets in a serious CF tizzy whenever they see rowing for calories on the whiteboard. Throw the Open into the mix and shit gets crazy real fast. Calories take FOREVER to row. Fact. So then what’s the magic formula for rowing for calories? Is it damper setting, change in ratio,… Read more →
Row’d Royalty Wk 4 Breakdown
Row’d Royalty Workout, Wk 4 Row 1500 meters Row 6000 meters Score 4A: 1500m time Score 4B: total time (For more info on how to set intervals, check out the Row’d Royalty Site) I mentioned last week that pain in rowing has the unique ability to expand to fit any space provided. Well, you must do the same thing with… Read more →
Row’d Royalty Week 3 Breakdown
Row’d Royalty Competition: Week 3 Row 500 30 Burpees over the Rower Row 2k Score A: 500m + 30 Burpees over the rower Score B: Total Time (Check out the Row’d Royalty site for more information regarding how to score and set the monitor.) Two of my favorite things: rowing and burpees. Well played Row’d Royalty on this workout, well played. I’m not even… Read more →
Breakdown: Row’d Royalty Workout Week 2
Row’d Royalty Week 2 Workout Row 400m Rest 1 min Row 1200m Score 2A: 400m time Score 2B: 400m time + 1200m time Oh man, another total pacing doozy in the form of Row’d Royalty’s week 2 workout. I was talking to my sister this afternoon about this puppy, and she put it well: no matter what the distance… Read more →