Row, Row, Rowing, Your Boat - Thursday, August 24/17
Row, Row, Row, Your Boat….
We've added 2 new pieces of equipment to our ever expanding line up to help increase your fitness!We now have 10 Concept 2 Rowers!
The Art of Rowing
The Rower, seems simple and once you get the basics you can row away sweating your ass off and getting your heart rate up... YAY! But there is much more to rowing then a CrossFit torture device and if you "Practice" and learn to refine your technique you can really find the beauty in this device..
The Biomechanics -
( which is book learning language for, Understanding how structure and function of our biological systems - muscles, cells, organs, ect.. operate on a mechanical basis)At the base of Rowing it comes down to a coordinated muscle action that requires application of force in a repetitive, maximal and consistent manner.Every large muscle group will contribute to this action.
The Row is Broken down between 4 key components:
Catch:Drive:Finish:Recovery:Master these... smash your times and maximize your rowing potential.
The Rowing Stroke
The Catch
- Arms are straight; head is neutral; shoulders are level and not hunched.
- Upper body is leaning forward from the hips with the shouldersin front of the hips.
- Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.
- Heels may lift as needed.
The Drive
- Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.
- Hands move in a straight line to and from the flywheel.
- Shoulders remain low and relaxed.
The Finish
- Upper body is leaning back slightly, using good support fromthe core muscles.
- Legs are extended and handle is held lightly below your ribs.
- Shoulders should be low with wrists and grip relaxed. Wrists should be flat.
The Recovery
- Extend your arms until they straighten before leaning from the hips towards the flywheel.
- Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
- For your next stroke, return to the catch position with shoulders relaxed and shins vertical.
.There are great instructional videos out there... but there are amazing coaches at Indestri that can teach you the best.. Want to get better at rowing?Come to class, we will teach you how!Stouty.
Thursday August 24, 2017
Focus:
ROW - Technique & StrategyCatch, Drive, Finish & RecoveryRead above for prep. ^^^.
Workout Of the Day:
3 rounds for time of:Row 1,000 metersRun 800 meters.
Lvl 2 Fitness
3 rounds for time of:Row 750 metersRun 600 meters.
Lvl 1 Technique:
2 rounds for time of:Row 1,000 metersRun 800 meters.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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