The 1000 Meter Row
This blog was originally posted on SicFit.com in response to WOD #1 of the 2011 CrossFit Regional Games. I don’t know you – so I can’t tell YOU what to do, but I can tell you who’s going to kick ass on the 1000 meter row. The competitor who does well on the 1000 meter row (3:15-4:30) has good rowing technique (not wasting energy), a good sense of rhythm (not wasting... Read More
Flexibility Series II
This post is the second in a series on flexibility inspired by the 2010 USRowing Convention. Here’s some video I took in class the other day. Terrific video because these girls just happened to be sitting next to each other and offer us a great example of what happens to your rowing style when you are very flexible – and when you are not. (now settle down here, I’m... Read More
The 1000 Meter Row
This blog was originally posted on SicFit.com in response to WOD #1 of the 2011 CrossFit Regional Games. I don’t know you – so I can’t tell YOU what to do, but I can tell you who’s going to kick ass on the 1000 meter row. The competitor who does well on the 1000 meter row (3:15-4:30) has good rowing technique (not wasting energy), a good sense of rhythm (not wasting... Read More
Flexibility Series: I
Man, this post is really a long time coming since it refers back to some talks I went to at the USRowing Conference in December. (Yes, that was over 3 months ago) There were a few great talks where FLEXIBILITY was a big focus. Two different speakers outlined two different approaches. If an athlete is having flexibility issues…do you work on correcting the flexibility? Or... Read More
It’s All About the Recovery
I saw the following post on Twitter the other day from @andrearows “Remember, in a 2K race… you only work for 800m. 1200m is “recovery” or glide… Athletes: You need to internalize that concept, it’s KEY!” Hmmm…maybe not all of us quite spend 1200 meters on the recovery. But maximizing recovery is the goal. This is why I spend... Read More
Breathing while Rowing
There is nothing more important than breathing. That should go without saying. Strangely though, we’ve all forgotten to breathe at some point, especially in the midst of strenuous athletic activity. This shows, more than anything, how breathing is something that needs to be practiced. It does not, it seems, come naturally. I encourage the rowers in my classes to stay aware of... Read More
My Race Warm-Up
by Coach Sara-Mai Conway Here’s my typical race warm-up. Covers all the bases for me. You can do it in about 30-40 minutes, but I like to take longer and give myself 60 minutes. The WORST feeling before a race is to feel like you didn’t have enough prep time. Most new rowers don’t realize how much warm-up one really needs, or they go into the warm-up afraid that somehow... Read More
Vibram Five Fingers on the Indoor Rower
by Coach Patrick Kelly Vibram Five Fingers have become more and more popular over the last few years. The company promotes the ‘shoe’ as a product that lets you experience the sensation of being barefoot while providing your foot with protection. They really are a super product. I happen to do my Indoor Rowing in Vibram Five Fingers (VFFs from here forward in this piece). I... Read More
Feet Out Rowing: Parts 2 & 3
It’s feet out rowing time again! We’ve been using this drill as our July Drill of the Month. This is a great drill for developing an awareness of the connection between the bottom of your feet and the footboard. Without that connection – what are you doing? Nothing much. (See the Part 3 Video) I’ve done a blog on feet out rowing before, so this is just an... Read More
Indoor Rowing: Starting the Leg Drive
Generating Power on the Indoor Rower: Part I Listen, sometimes you do what you’ve got to do because there’s just one more 1 minute interval and you’ve already done 15 minutes of work at max, and you’re either going to finish in the top five or you’re going to die trying, and that’s just how it is. On the other hand, if you have some time, and you’re in training mode... Read More
