Stretching…
First, let me say that as The Supreme Workout Machine that does ALL – the Indoor Rower itself will help you improve your flexibility. Try keeping your heels down as you approach the catch, and you will improve your Achilles flexibility. Hold your knees down a little longer on the recovery and you will improve your hamstring flexibility. Have a problem with tight IT... Read More
The Path of the Handle
I spent a lot of time in class today talking about the path of the handle. Heck, I spend a lot of time every day talking about the path of the handle. Time to write a blog. An incorrect path of the handle is often a symptom other than a problem in itself. Pulling too high out of the catch? You may be opening your back too early. Dropping the hands too low before the catch?... Read More
Bungee Drill
Here’s a fun one; Our first drill with props! For this drill you will need a thick bungee, rope, or several layers of tape to put across the rail on your Indoor Rower. Often at high intensities, those of us with less-than-perfect technique may slide up towards the catch so quickly that it gets a little bit out of control, and the seat arrives at the front before the upper... Read More
January Drill of the Month
Quick Hands Away Drill January Drill of the Month is the “Quick Hands Away” Drill. Like most drills, this drill exaggerates a portion of the stroke to increase your awareness and technical precision at that point in the stroke. Here, we are exaggerating the speed with which your handle begins to reach away on the recovery. The trick to executing this drill well is to... Read More
December Drill of the Month
“Legs Only Rowing” How you start the drive is important. Your most effective push comes from pressing away with the feet and the handle together, and maintaining long arms and good posture as you push away. The sooner you feel resistance through the chain, the better “connected” you are. Legs only drill can help you focus on what’s going on with the... Read More
November Drill of the Month
“2 Finger Rowing” The relationship we have with the handle is a tricky one. Once we’re holding something in our hands, there is a tendency to want to use it, or do something with it to make our stroke stronger. The tricky part lies in understanding that the handle is merely acting as the conduit between the push on the bottom of the feet, and the flywheel. Our... Read More
CrossFit Rowing Foundations
Flywheel Hosts Specialty Certification I’m EXHAUSTED from the weekend! Good times had by all though, it was a great 2 days. On Saturday, Olympic Gold Medalist (Beijing) and World Champion (too many to list) Erin Cafaro came to Flywheel to lead a CrossFit Rowing Foundations Specialty Certification. Nine CrossFit coaches from San Antonio, Dallas, Fort Worth and Austin took the... Read More
Feet Out Rowing
Feet Out Rowing. Learn to row without relying on the straps to hold your feet. This is important. When you push on the drive, it is most effective if there is strong, consistent pressure on the bottom of the feet. This should be obvious. What’s not so obvious is – at what point in the stroke should you begin to feel that pressure on the bottom of you feet? You need to... Read More
Tracking your Meters
Cool Ways to Chart Your Progress in Workouts Most folks have a love/hate relationship with the C2 monitor. They either become obsessed with the numbers, or they can’t stand to look at them. Personally, I think that learning to live with the screen is an important part of the training process. Good day or bad day, you are missing out if you allow yourself to flip back that... Read More
One Leg Rowing
September Drill of the Month: One Leg Rowing!Yes, you can erg with one leg at a time. One leg rowing happens to be one of those drills that just works real well on the erg. Not so much on the water. Here’s where the erg can do things for you that being in a boat just won’t cover. Only tie in your left foot. Leave your right foot planted on the ground, knee bent. The... Read More
