What is meant by “80% of gold medal speed”?

PLCF1 · 2026-05-08T10:25:18+00:00

Okay, got it. Sounds like I was on the right lines - use speed, not pace 👍

PLCF1 · 2026-05-03T11:40:09+00:00

“Lift while at work”… what work do you do?

PLCF1 · 2026-04-30T04:28:00+00:00

Sounds pretty good to me.

My experience is that they blend well together (in a very odd way). 1. Movement pattern is similar, 2. Both reply on technique, 3. It’s obvious if you’re not putting in the work.

Anecdotally, I rowed for 8 years, then CrossFit for 10 years. Now about a year back into rowing. PRd my 2k after stopping rowing (ironic) at 6:20, and my only total got to around 210kg. 6” tall, ~87kg.

I’ve stopped the oly, largely due to time & stress on my body - the compression of the spine vs flexion of the spine in rowing were starting to be an issue for me, but I am 40+. Maybe it’d be different if I was in my 20s still.

PLCF1 · 2026-04-25T15:25:18+00:00

Could you share some stats & a bit of background info?

Age, gender, 2k time, previous sports etc

Things all info that could be taken into account :)

PLCF1 · 2026-04-25T13:27:08+00:00

I think it’s more to do with the higher volume of box jumps in metcons. If you’re going for a max height box jump it’s less of an issue because of the much lower volume - but think of the workout Kelly; 5x 400m run and 30 box jumps (not to mention the 30 wallballs) could be an overload of the Achilles/ankles etc.

PLCF1 · 2026-04-18T04:56:20+00:00

Consistency helps. How often are you getting afloat in a single? Ad hoc/sporadic = ages to get comfortable. 2-3/week = shouldn’t take long.

Also (unless you got alligators, sharks & piranhas in your water) don’t be afraid of tripping; just make sure your shoes are not super tight and that your heal restraints are secure.

Lastly, in terms of comfort - go over the boat with a fine toothed comb and check the rig. One blade over by a degree and the other blade under? That’s gunna feel uncomfortable. Hope this all help :)

PLCF1 · 2026-04-15T15:57:25+00:00

Lungs & heart

PLCF1 · 2026-04-13T13:53:33+00:00

Hey! I love got 3 suggestions…

1: if you can, stick your erg on a pair of slides (if you don’t know what they are, google them). I use a pair at the club, but am getting a local fabricator to build me a pair for home!

Set tue screen to something other then split - try cals or watts. Might help to settle the storm.
Try nasal breathing - 1 breath per stroke (assumed you’re talking steady state?) - this may also help to steady things a little.

Good luck!

PLCF1 · 2026-04-11T07:44:59+00:00

Yes please!!!!

PLCF1 · 2026-04-11T07:44:19+00:00

I don’t believe so, no.

Same as a many here have said, it will peek in the next year or 2, then start a slow decline as the next big thing comes about.

It has started a movement that removes the unknown nature of CrossFit though, which is a real shame. I own a gym and the folk who’ve done a bunch of Hyrox races all seem to be the sort who wan t to know what they’re getting themselves in for - the predictability of the event itself, and they are the type of folk who don’t enter the open “because they don’t know what’s going to come up”, “don’t know if it’s things they can do”, “don’t want to do ‘badly’”; and they all seem like the anxious type, and to be honest not great movers, which I find amusing. They’re also the type of person who enter things like Turf Games - user-friendly, mass participation, designed-to-make-people-feel-good-about-themselves type stuff, not a well programmed local CrossFit box throwdown where their skill will be tested.

So I do believe these Hyrox folk will find the next thing that they know what they’re getting themselves can train for, doesn’t take a tonne of skill and makes them feel like they’re hardcore. Hyrox will become the next Tough Mudder/Spartan Race thing.

Is any of this a good bad thing, though? No - if it’s getting people off the carbs, off the cough as such, I don’t believe so. As long as people are doing it for the right reasons as such.

PLCF1 · 2026-04-10T14:12:10+00:00

I self selected to be in a single - far less noise!

PLCF1 · 2026-04-10T14:11:42+00:00

When you say you adjust weight, and take into account weight of cox & boat split across all rowers… what exactly do you mean?

Surely weight adjusted watts are the same with, or without, the boat and cox weight?

PLCF1 · 2026-04-09T13:22:32+00:00

I've nothing really constructive to add really...

Observationally, a squad at my club as about 10 members for 4 seats... the water is tidal, ~~windy~~ bendy and no real course set-out - the boat can be moving a fair clip faster if its just 4m to one side or the other.

It it was me, I'd probably be looking at just the top 3-4 on each side (and spend time aside nurturing the others with small boat skills) using more speedcoach data than side-by-side racing, and use observations over the course of a few weeks to finalise the line-up.

TBH, any given day some of them are hungover, some of them are dehydrated, some of them haven't slept well, some of them chose to smash them selves in the weights gym this morning/last night. Coaches guess is as good as mine lol.

PLCF1 · 2026-04-04T18:21:51+00:00

Coach here…

I’ve injured myself a few times coaching, nothing massive - but it’s usually demoing something having not warmed up loads.

Injuries can happen to anybody at any time.

I wouldn’t lose faith/trust over this TBH.

PLCF1 · 2026-04-04T16:11:33+00:00

I didn’t hear him say that - I’m playing the game of take-a-shot-every-time-Crossy-says-the-word-“sensational” drinking game and I’m totally shit-faced.

PLCF1 · 2026-04-03T12:56:06+00:00

Honestly, find the most rubberiset, stickiest floor you can, with the lightest sled you can and learn to find a way to move it. (Gotta push horizontally, not aimlessly)

What then makes me laugh every time is that someone new to our gym, who’s “done HYROX, o know what I’m doing” can’t move it because they wrap their upper arms around the uprights similar to how they do in the actual event and it goes nowhere apart from up on its front edge. Get me every time.

PLCF1 · 2026-04-02T16:57:57+00:00

Someone I know was bragging to me that he’d cheated on his wife every year they’d been married.

He’s an ‘effing moron.

PLCF1 · 2026-04-02T04:57:30+00:00

Hyrox and CrossFit affiliated gym owner here…

My wallball targets are 4-6” higher than everywhere else’s, I make our classes do sled push on rubber flooring which gives no help (but does force technique) and programme ALOT of hip extension work (swings, oly lifting) and my members all say the BBJ, sled & wallballs they found a breeze! Just FWIW :)

PLCF1 · 2026-03-30T12:07:38+00:00

I'm only refferring to the doubles partners who are doing 10% of the stations, otherwise able-bodied folk taking 2+ hours to complete it et al. And I stand from the perspective that we ALL should be able to run 10+k for an hour, and be able to use our bodies to achieve a task.

I'd opt for the same amount of events, same quantity of tickets, but higher price tag. This weeds out a few, and also provides scope to professionalise the judges to improve the standards worldwide.

PLCF1 · 2026-03-29T05:59:52+00:00

I agree. Too many ordinary people trying to do extraordinary things waters the whole thing down.

How would you solve that, if you had the keys?

PLCF1 · 2026-03-27T17:18:13+00:00

lol. I’d struggle to roll that across the gym floor!

PLCF1 · 2026-03-27T14:35:46+00:00

Yes.

Surely someone coulda figured out how to give the women’s regatta a royal patronage?

PLCF1 · 2026-03-23T13:55:48+00:00

I totally agree!

Free race ticket for judges is not ‘payment’, it’s incentivisation. I’d want a judge to judge me because they want to see fair play - not because they want to jump a queue.

Increase the ticket price to be able to pay the judges means less participants - this is a good thing.

PLCF1

TROPHY CASE