It’s that time of year Renegades! The Holidays are upon us, the renegade rowing league is this Saturday, and it’s starting to look like snow. Are you prepared? Did you get your shopping in early and get the gifts you want to give? Did you register and train for the Renegade Rowing League? Do you have the tools necessary to deal with all of the snow this year? If you answered yes to these questions you’re prepared and ready to have some fun. It’s a good feeling that instills confidence and excitement rather than doubt and worry.
In the rowing stroke it also helps to be prepared. If you’re prepared for the catch by 1/2 slide, you know your body is in a strong position and the timing of the catch comes together a lot easier. It allows you to keep the hips and the hands connected, suspend, and basically pull whatever split you would like without wasting any extra energy. Take a look at the following video review of Terese to see what I mean and how you might need to improve your stroke as well.
Another area where proper preparation can help is your WarmUP. Performing an appropriate warmup for the workout that is set out each day can make or break a performance. Below is the warmup we use fairly consistently in classes at CrossFit Boston and at the Renegade Rowing Club. It’s a good 10min warmup to focus on control, connection, and recovering to strength. Checkout how slow the Renegade Rowing Club approaches the catch in the beginning. Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.
Please share your thoughts on preparation in regards to your stroke and your warmup to comments!
Renegade Rowing Club Warmup:
1min – 1/2 Legs Only
1min – Full Legs Only
1min – Legs and Body Only
1min – Full Stroke
1min – Pause @1/2 Slide Every Stroke
5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off