Why We Row…

"I am often asked, “What makes the indoor rower anybetter than other forms of equipment for metcon [metabolic conditioning] training?” The typical measure of aerobic exercise is elevated heart rate, which increases blood flow, bringing oxygen to power the muscles, and of course, a lot of heavy breathing. All this elevated activity of the lungs and heart trains and conditions the cardiovascular system. Rowing, though, has some unique advantages over other forms of aerobic training that are often overlooked." -Greg Hammond


"Today's Workout"
"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."

"The quality, not the longevity, of one's life is what is important." -Dr. Martin Luther King, Jr.

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I can't say enough how much I LOVE this website! You guys are incredible, incredibly insane and that's how it should be! I used to do Crossfit all of the time but after a few seminars and saw that it's starting to go a little bit commercial and teeter from it's original purpose, I decided to venture off and look around for someone who just wants people to be happy in their own skin...

I came across your website by sheer accident and have been hooked ever since. Thank you so much for having so much to offer, emotionally, motivationally, and keeping us at our pinnacle.

You guys rock!

Sincerely,
Bradley Kizer
United States Coast Guard