Category Archives: Motivation

Rest Day 5/23/13: Check your Technique – Use the Force Curve! – Share Thoughts

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Rest Day 5/23/13:

℅ Concept2.com - Come learn al about the force curve June 8-9 at CrossFit Boston!

℅ Concept2.com – Come learn al about the force curve June 8-9 at CrossFit Boston!

Check your Technique – Use the Force Curve!

What do you need work on?

Set the monitor to display the force curve during your next warmup to really dial in body awareness and technique.  Below is a video I took of :30 pieces that were programmed in January.  Listen carefully and you might hear me calling hustles for each Renegade to continue working on the changes they addressed in their warmup.

Use today as an active rest day and take 15 minutes to row light and focus on form.  Make everything feel smooth.  Watch your power curve on the monitor, is it a smooth inverted parabola?  Where’s the peak?  Throw in some pauses on different parts of the recovery.  Be in control of your stroke at all times and maintain good posture.  If you find something that seems jerky or out of control try to change it and make it different.  Experiment a little and have some fun!

Share your thoughts to comments.

Rest Day 5/19/13: Enjoy Regionals!

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Rest Day 5/19/13:RR Recovering

Enjoy Regionals!

Athletes around the globe have been training all year for a shot at Regionals and a chance to make it to the Games.  Now is the time to see all of that hard work pay off.  Good luck to all competitors and I hope everyone has a great weekend!

On the water, rowers have been working hard all spring for the US Rowing Regional Championships.  This weekend junior teams from the Northeast will be competing in Lowell, MA on the Merrimack River for a chance to compete at Nationals in June.  Good luck to all crews!

Rest Day 5/16/13: What will you be looking for at Regionals? – Share!

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Rest Day 5/16/13:

Rowing Warmup at CFB

Rowing Warmup at CFB

What will you be looking for at Regionals?

Rowing takes place in the first event for both individuals and teams at Regionals this weekend.  Can you tell from a distance who is crushing it and will hop off the erg first?  What does their form look like?  Is it smooth, continuous motion?  How’s the posture? When are they breathing?  What’s the stroke rating?  Does it look efficient?  If you see something that looks good and is working, figure out why it’s working and perhaps try it yourself next time you’re in the gym.

If you want to learn more about your form and how to help others you should think about attending a CrossFit Rowing Trainer Course.  CrossFit Boston will be hosting one June 8-9.  On Saturday we’ll be in the gym and on Sunday we’ll be on the Charles River.  Register Here!

Rest Day 5/12/13: Happy Mother’s Day! – Go for a Row with your Mom!

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Rest Day 5/12/13:RR Sunset

Happy Mother’s Day!

I hope everyone gets a chance to hang out with their mom today and have some fun.  If you’d like to get her something special, consider giving her the gift of rowing!  Come to the CrossFit Rowing Trainer Course in Boston, June 8-9.  You’ll leave with a ton of knowledge, the experience of rowing on the water, and the tools you need to show your mom how to row better.

All the best!  – Coach Pat

Rowing WOD 5/11/13: Row 2k – Post Time, Avg Split, and Stroke Rating

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Rowing WOD 5/11/13:

2k Here We Come!

2k Here We Come!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the Spring season and will give you an idea of how much you’ve improved since our last test over a month ago.  Knowing you 2k time, split, and stroke rating is important.  It will allow you to game Rowing WODs in competition, whether it’s Jackie at Regionals, a 2k at the Games, or any other Rowing WOD that pops up at local competitions this summer. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!  Let us know if you PR!