Rest Day 7/1:We all have our reasons for using the Concept2 Ergometer. Is it to be faster in a boat, faster in a workout, fitter, stronger, better at another sport?
I erg because it allows me to stay fit, be a better coach, and share my passion for fitness and rowing with others.
A Renegade Rower killing the Power Clean!
Rowing requires power and endurance. Today’s Rowing WOD is focused on that power. Keep a solid core and really stand up off of those footboards. Try to feel like you’re suspending yourself weightless just above the seat without losing contact. Keep that force horizontal. Be sure to transfer that feeling of full body connection to your cleans and push ups.
Check out the video below for a couple of my favorite rowing drills as well as a drill for feeling that suspension. If you don’t have time to watch the whole thing fast forward to minute 4:30 for the suspension section.
Post your time to comments.
How will you carry the erg?
In CrossFit the Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination. Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym. Today we’re carrying the Erg. Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!
The goal for each 1k Row should be to hold your average split for 2,000 meters plus 2 or 3 split seconds. In other words, row each piece at a pace of 2k+2 or 2k+3. Be consistent and work on improving one aspect of your form during each round.
Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor. Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”. This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor. If your monitor doesn’t have this feature you’ll have to use a stop watch. Check the blog tomorrow to find out how to update this feature on your monitor.
Post your time and let us know how you carried the erg!
Chest to the floor.
Pop Up!
Today’s Rowing WOD is focused on intensity and moving through the hips. Hit each row hard, but hold a consistent split. Don’t just fly and die. Your goal should be to come up the other side of the valley faster than you went down. This a great opportunity to practice that quick release to get the feet out fast.
Jump!
For the erg facing burpees, start facing the erg, drop down and touch your chest to the floor, pop up using your hips, then jump over the railing. That is one erg facing burpee. It doesn’t have to be a perfect push up on the way down, just get that chest to the floor without smashing your face or knees.
Post your time to comments and let us know how the Erg Facing Burpees go!
Kathryn demos the erg push up!
Whenever we need to transfer energy from our feet to our hands it requires connection through our core and major joints of the hips and shoulders. Today’s Rowing WOD provides an opportunity to strengthen and develop that shoulder area for better connection through the drive whether you’re rowing or lifting. Have a game plan and technical focus for each 750m piece. Ensure you’re engaging those lats!
Chest Touches!
For the push ups, stay connected and keep good form. If you can go unbroken do it! If you get fatigued and need to scale, try elevating your hands on the erg.
Post your time and experience to comments!
Renegade Rowing 